A great set of guns needs to be finished off by a good set of forearms. Though often neglected in training, forearms
can be almost as big as the upper arms (up to 20") and much longer than the upper arms, therefore significantly contributing
to both mass and appearance.
There are three basic wrist curl exercises which need to be done for complete forearm development.
Front Wrist Curls
These are performed by standing or sitting with the bar in front (underhand grip) and simply curling the wrists up and
keeping the upper arms stationary. This exercise develops the muscles on the palm side of the forearm. Cheating may be done
on heavier sets, but negatives should be strict.
Reverse Wrist Curls
Reverse Wrist Curls develop the back of the forearm. Simply hold the bar in an overhand grip and pivot the backs of the
hands upward. Cheating may be done on heavier sets, but negatives should be strict.