Strengthens the top of your forearms to balance your grip muscles. It steadies your wrists for typing, tools and racket sports.
Sit on the end of a bench with your forearms on your thighs, palms down, wrists just past your knees. Lift the backs of your hands toward the ceiling as high as you can. Lower them slowly until your wrists bend down.
Use a lighter weight than palms-up work, since this side is weaker. Keep your forearms flat on your thighs.
The muscles between your elbow and wrist. They power your grip, move your wrist and help bend your elbow, which is why carries, hangs and hammer curls work them hard.
A short handheld bar with a weight on each end. Fixed sets on a rack and adjustable sets both count.
Adjustable Bench: A padded bench whose back tilts from flat to upright, often called an incline bench; some also tilt head-down.
Flat Bench: A padded weight bench that stays flat.
Plyo Box: A sturdy box (wood, metal or soft foam), usually 12–30 inches tall, for jumping onto or stepping up.
Sturdy Chair: A stable chair with a backrest that does not roll, about knee height, like a kitchen chair; a firm couch or park bench also works.
Strength: Builds muscle and strength with controlled, resisted movement.
Beginner: One new pattern or machine to learn, with light loads and low risk.
Bilateral: Each rep engages both sides of the body simultaneously.
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