easy bodybuilding

Reverse curls on a machine

Purposeof exercise: TO DEVELOP THE FOREARM EXTENSORS

This movement works the forearm muscles all the way to their origin at the elbow. In addition to flexing the wrist, you also hit the forearm although machines are designed with limited functions, a little though and imagination will allow you to get the maximum benefit from their use. For example, by reversing your grip on a curl machine, you can perform very strict reverse curls. 

Execution :( 1) Grasp the handle on a curl machine in an overhand grip. Place your elbows firmly on the pad. (2) Starting at full extension lift the handle up and toward your head as far as it will go. Lower the weight again slowly and under control until you have returned to a position of full extension.      

One-arm cables reverse curls

Purpose of exercise:  to isolate and develop the forearm extensors.

Using one arm at a time with cables, you get constant, full range-of-motion resistance that doesn’t vary with position as much when you use dumbbells. This makes this exercise an excellent specialized one for overcoming weak points in the forearm extensors, especially if one arm is bigger than the other.

Execution: (1) using a floor level pulley, grasp a handle with one hand, sing a palm down grip. (2)  Concentrating on keeping your elbow completely still as a pivot point, curl the back of possible toward your shoulder. At the top of the move nent, lower hand again resisting all the way down. Finish your set with one arm, them repeat with the other.

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