In his latest video, fitness YouTuber Eugene Teo breaks down his favorite wrist and forearm exercises. While it’s possible to develop size in the forearms from basic pulling and pushing exercises, these are the moves that Teo recommends for building strength, mobility and stability in these muscles.
Wrist articulations
Using any kind of bar, grip onto one end and hold it out in front of you, and then take your wrist through as much ulnar deviation, supination, pronation, and radial deviation as possible, in a slow and controlled manner. “You will find that your strength differs in each movement,” says Teo, “so do bring your arm up higher or lower on the object, or change the load if you’re using weight to accommodate this difference between strength in each position.”
It’s important to resist the urge to rotate the body while performing these movements, and instead keep as still as possible. “You might want to experiment with resting your elbow on a bench for support, just make sure it doesn’t limit how much movement you’re able to get from the exercise.”
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Wrist roller
This “old school” exercise is simple: attach a weighted band or chain to a bar, and roll the bar in place by pulling it with your hands. Using a barbell that is secured on a rack will provide stability and minimize upper body fatigue during this move.
“The reason why I like these so much is they emphasize the wrist extensors, which tend to be undertrained,” says Teo. “The forearm flexors receive a lot of isometric or static contraction stimulus, as well as actual loaded movement through an active range of motion… The extensors receive very little direct stimulation, so I think it’s worthwhile adding extra volume here.”
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