Disclaimer: Before starting this or any other exercise
program click here.
One of the more common wrist exercises, with the Heavy Handle Dumbbell, there
is no more need to roll a barbell or dumbbell handle down your fingers for Wrist
Curls. Put the Weight on Shaft A and simply
'curl' the weight up the same as Ray shows in the pics below. Hang your wrist
slightly over your knee with your forearm resting on your leg while seated.
Wrist rotations have long been a favorite exercise for Armwrestlers and
anyone else who wanted to develop a very strong wrist and fore-arms. Put the
weight on Shaft B(top shaft) and rest your
fore-arm on your knee. The exercise can be done by either rotating the weight to
your outside or inside to get an unbelievable forearm pump!! Don't start too
Wrist "Kick-Ups" are perfect for developing the "back-pressure" needed for the
sport of Arm-Wrestling and for anyone else who wants to develop their wrist and
forearms to their maximum potential. Many people do this exercise with a
sledge-hammer, but with the Heavy Handle™ Dumbbell, you get to do the exercises with the
weight at different angles.
Start with your forearm resting on your leg
with your wrist hanging over your knee. With weight on
Shaft A and your
thumb pointing towards the ceiling, slowly lower the weight until your wrist is
bent down towards the floor, then slowly raise the weight finishing the movement
with a "snap" (kick-up) at the end.
Training with the Heavy Handle Dumbell, you'll feel muscles
in your forearms you never even knew existed and with proper training, your
forearm could look like this:
Important: Read our
Disclaimer before starting this or any other exercise program.