Bowflex Exercises for Forearms

The Bowflex exercises on this page will focus on your inner and outer forearm muscles.

• Seated Wrist Curl
• Standing Wrist Curl
• Seated Wrist Extension
• Standing Wrist Extension

Seated Wrist Curl

• Sit on the flat bench, grasp the handles with your hands palms facing up and rest your forearms on top of your thighs.
• Pull the handles by curling your wrists and allow them to slowly return after a short pause.
• Keep your forearms pressed against your thighs throughout.

Standing Wrist Curl

• Stand up in front of the structure and grasp the handles with your hands, palms facing up and forearms parallel to the ground.
• Pull the handles by curling your wrists and allow them to slowly return after a short pause.
• Keep your forearms parallel to the floor and upper arms perpendicular throughout.

Seated Wrist Extension

• Sit on the flat bench, grasp the handles with your hands palms facing down and rest your wrists on your knees.
• Pull the handles by extending your wrists and allow them to slowly return after a short pause.
• Keep your forearms pressed against your thighs throughout.

Standing Wrist Extension

• Stand up in front of the structure and grasp the handles with your hands, palms facing down and forearms parallel to the ground.
• Pull the handles by extending your wrists and allow them to slowly return after a short pause.
• Keep your forearms parallel to the floor and upper arms perpendicular throughout.

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