Reverse preacher bench barbell curls

Purpose of exercise: To isolate & develop the outside head of the biceps and forearm extensors.

As with any preacher bench curl, this exercise is designed to be done strictly to crate shape rather than mass.

Execution :( 1) Position yourself with your arms extended over a preacher bench.

Grasp a barbell with an overhead grip, hands about shoulder width apart. Let the bar hang so that your arms are fully extended. (2)Curl the bar upward beginning the movement with a curling motion of the wrist, and 

Reverse barbell curls

position-1

Purpose of exercise: To develop the outside head of the biceps and the forearm extensors.

(1)Grasp a barbell a barbell with an overhead, grip, hands about   shoulder width apart. Then the bar hangs down at arms length in front of you. (2) Keeping your elbows fixed in position at your sides curl the bar upward, beginning the movement with a curling motion of the wrist. 

Dumbbell one arm wrist curls

position-1

 Purpose of exercise: To isolate and develop the forearms.

 

This is a variation of wrist curls that allows you to isolate one forearms at a time.

Execution: Takes holds of a dumbbell and sit on a bench. Lean forward and place your forearm on your thigh so that your wrist and the weight extend out over the knee, with your forearms facing upward. Bend forward, reach over with your free hand, and take hold of the elbow of the working arm to stabilize it. Bend your wrist and lower the weight as far as possible toward the floor, opening your fingers slightly to let the dumbbell roll down out of your palm.