JGS Workout Tool

FOREARM

Forearm Workouts – Bodyweight

Chin Ups

Chin Ups

  1. Grab the bar shoulder width apart with a supinated grip (palms facing you)
  2. With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
  3. Slowly return to starting position.
  4. Repeat.

Inverted Rows

Inverted Rows

  1. Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
  2. Pull your body straight up to the bar.
  3. Return to the starting position, your arms fully extended.
  4. Repeat.

Forearm Workouts – Dumbbells

Dumbbell Wrist Curl

Dumbbell Wrist Curl

  1. Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
  2. Slowly curl your wrist upwards in a semicircular motion.
  3. Return to starting position
  4. Repeat.

Reverse Dumbbell Wrist Curl

Reverse Dumbbell Wrist Curl

  1. Sit up straight on a bench with your feet on the ground.
  2. While holding the weights, top of the hands up, resting on your knees, curl your wrist upwards.
  3. Repeat.

Reverse Dumbbell Curl

Reverse Dumbbell Curl

  1. Take a overhand grip on both dumbbells holding them about shoulder width.
  2. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
  3. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.

Forearm Workouts – Barbell

Behind the Back Barbell Forearm Curl

Behind the Back Barbell Forearm Curl

  1. Stand straight and hold the barbell behind you using a pronated grip with your hands and feet shoulder-width apart.
  2. Slowly curl your wrists in a semi-circular motion upwards.
  3. Hold the barbell at the apex of the motion and then slowly lower the barbell back down to starting position.

Barbell Wrist Curls

Barbell Wrist Curls

  1. Grab a straight bar with a supinated (underhand) grip.
  2. Kneel down next to or on a flat bench and place your forearms on the bench or your knees, with your wrists just off the bench.
  3. Let the barbell pull down on your wrists until they are extended.
  4. Curl the barbell until your wrists are fully flexed.
  5. Lower in a controlled manner and repeat.

Reverse Barbell Curl

Reverse Barbell Curl

  1. Take a double overhand grip that’s about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
  2. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.

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