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For fulfilment of this exercise you need one-arm bench with weight on one side. Free end of the pole you hold closely in the palm with weight on side of the thumb.

The arm is leant about the bench. You pull the weight furthest left and right you spin the arm of the palm upward and in next stadium you spin the arm with the palm to the floor.

You must closely clasp the pole in fingers (if you have the pole free in the fingers then the exercise is no-account).

Primary:
m. pronator teres
m. pronator quadratus
m. biceps brachii
m. supinator

Secondary:
m. flexor carpi radialis
m. palmaris longus
m. extensor carpi radialis longus
m. brachioradialis

Exercises Forearms


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