Forearms: moves, progressions and balance

Set up. Stand beside two smooth weight plates held together, and pinch them with your fingers on one side and thumb on the other.

1. Lift the plates by standing up, arm straight at your side.
2. Hold for the target time.
3. Set the plates down under control.
4. Switch hands.

Form cues

• Squeeze with the fingers and thumb.
• Stand tall.
• Keep the plates close to your body.

Common mistakes

• Holding them over your feet where a drop would land.
• Leaning to one side.

Set up. Hold a wrist roller with both hands, palms down, arms straight out in front at about shoulder height, with the weight hanging on its cord.

1. Roll the handle with alternating turns of the wrists to wind the weight up.
2. Continue until the weight reaches the handle.
3. Unroll slowly to lower it.

Form cues

• Keep the arms out in front.
• Use small, controlled turns.
• Lower slowly.

Common mistakes

• Dropping the arms to rest.
• Letting the weight spin down.

Set up. Grip a pull-up bar with both hands about shoulder width apart and lift your feet off the floor.

1. Hang with straight arms and relaxed legs.
2. Breathe steadily and hold for the target time.
3. Step down under control.

Form cues

• Squeeze the bar firmly.
• Let the shoulders rise toward the ears only as far as is comfortable.
• Keep the body still.

Common mistakes

• Swinging.
• Dropping off the bar instead of stepping down.

Set up. Stand between two heavy dumbbells, squat down with a flat back and grip one in each hand.

1. Stand up tall with the dumbbells at your sides.
2. Walk forward with short, steady steps.
3. Set the dumbbells down by squatting at the end of the distance or time.

Form cues

• Stand tall with the shoulders back.
• Grip hard.
• Walk smoothly, without rushing.

Common mistakes

• Leaning forward or to one side.
• Bending over to put the weights down with a round back.

Set up. Sit with your forearms resting on your thighs or a bench, palms up, holding a dumbbell in each hand with the wrists just past the edge.

1. Let the dumbbells lower by bending your wrists down.
2. Curl your wrists up as far as you can.
3. Lower slowly.

Form cues

• Keep the forearms still.
• Move only at the wrist.
• Use a light weight and full range.

Common mistakes

• Lifting the forearms off their support.
• Bouncing at the bottom.

Set up. Sit with your forearms on your thighs or a bench, palms down, holding a light dumbbell in each hand with the wrists past the edge.

1. Lift the backs of your hands up by bending at the wrist.
2. Pause at the top.
3. Lower slowly.

Form cues

• Keep the forearms still.
• Use a light weight.
• Move slowly.

Common mistakes

• Lifting the forearms.
• Using too much weight and a tiny range.

Set up. Stand tall holding a barbell with an overhand grip about shoulder width apart, arms straight.

1. Curl the bar up, keeping the palms facing down.
2. Stop near the shoulders.
3. Lower under control.

Form cues

• Keep the wrists straight.
• Keep the elbows at your sides.
• Use less weight than a normal curl.

Common mistakes

• Letting the wrists bend back.
• Swinging the bar.

Set up. Attach a close or wide neutral-grip handle to the cable pulldown. Sit with your thighs under the pads, palms facing each other and arms straight.

1. Pull the shoulder blades down first.
2. Pull the handle to your upper chest, elbows driving down.
3. Let it rise under control to straight arms.

Form cues

• Keep your chest up.
• Keep the lean small.
• Get a full stretch at the top.

Common mistakes

• Pulling with the arms alone and shrugging.
• Leaning far back.

Set up. Squat down with a flat back and pick up one heavy dumbbell in one hand.

1. Stand up tall with the dumbbell at your side.
2. Walk forward with steady steps without leaning.
3. Set it down by squatting, then switch hands.

Form cues

• Stay upright.
• Keep the shoulders level.
• Grip hard.

Common mistakes

• Leaning toward or away from the weight.
• Rushing the steps.

Set up. Stand holding a barbell in front of your thighs with an overhand grip about shoulder width apart, arms straight.

1. Lift your shoulders straight up toward your ears.
2. Hold briefly at the top.
3. Lower the shoulders under control.

Form cues

• Keep the arms straight.
• Move straight up and down.
• Keep your chin level.

Common mistakes

• Rolling the shoulders in circles.
• Bending the elbows to lift.

Set up. Stand tall holding a barbell with an underhand grip about shoulder width apart, arms straight and elbows at your sides.

1. Curl the bar up by bending your elbows.
2. Squeeze the biceps near the top.
3. Lower under control to straight arms.

Form cues

• Keep the elbows at your sides.
• Keep the torso still.
• Lower slower than you lift.

Common mistakes

• Swinging the hips to start the rep.
• Letting the elbows drift forward.

Set up. Stand or sit tall with a dumbbell in each hand at your sides, palms facing forward.

1. Curl the dumbbells up, keeping your elbows at your sides.
2. Squeeze at the top.
3. Lower under control to straight arms.

Form cues

• Move only at the elbows.
• Keep the wrists straight.
• Use the full range.

Common mistakes

• Swinging the weights.
• Stopping short of straight arms.

Set up. Stand tall with a dumbbell in each hand at your sides, palms facing your body.

1. Curl the dumbbells up with the palms still facing in.
2. Stop near the shoulder.
3. Lower under control.

Form cues

• Keep the thumbs up throughout.
• Keep the elbows at your sides.
• Do not swing.

Common mistakes

• Rotating the wrists into a normal curl.
• Rocking the torso.

Set up. Hang from a pull-up bar with straight arms and your legs together.

1. Brace and lift your legs up in front of you, keeping them as straight as you can.
2. Raise them to at least hip height, tilting the pelvis up at the top.
3. Lower slowly without swinging.

Form cues

• Curl the pelvis up at the top.
• Keep the body still.
• Bend the knees to make it easier.

Common mistakes

• Swinging to get the legs up.
• Dropping the legs quickly.

Set up. Stand tall holding a dumbbell in each hand at your sides, palms facing in.

1. Lift your shoulders straight up toward your ears.
2. Pause at the top.
3. Lower under control to a full stretch.

Form cues

• Keep the arms straight.
• Keep the neck neutral.
• Use the full range.

Common mistakes

• Rolling the shoulders.
• Jerking the weight with the legs.

Set up. Stand tall holding an EZ-bar on its angled grips with your palms facing slightly in, arms straight.

1. Curl the bar up, keeping the elbows at your sides.
2. Squeeze at the top.
3. Lower under control.

Form cues

• Keep the elbows still.
• Keep the torso upright.
• Use the full range.

Common mistakes

• Swinging the bar up.
• Letting the wrists bend back.

Set up. Attach a rope to a low cable. Stand facing it holding the rope ends with your palms facing each other, arms straight.

1. Curl the rope up toward your shoulders, keeping the palms in.
2. Squeeze at the top.
3. Lower under control.

Form cues

• Keep the elbows at your sides.
• Stand tall.
• Keep constant tension.

Common mistakes

• Leaning back to lift.
• Letting the elbows rise forward.