Muscle Group: Forearms
Heavy Barbell Curls make the forearms work hard, but Wrist Curls allow you to fully concentrate on your forearms.
Hold a barbell with an underhand grip, hands close to each ether. Sit on a bench with your forearms resting on the bench but with your wrists and hands hanging over the end, elbows and wrists the same distance apart.
Lock your knees in against your elbows to stabilize them. Bend your wrists and lower the weight toward the floor. When you can’t lower the bar any farther, carefully open your fingers a little bit and let the weight roll down out of the palms of your hands. Roll the weight back up into your hands, then use the forearms, and lift the weight as high as you can without letting your forearms come up off the bench.
Forearms are similar to calves, they need a lot of stimulation to grow, so really make them burn if you want your arms to look like Popeye’s.