Load determination:
Start light & progress load slowly. Exercises should produce a light pump in the forearms.
Instructions:
See video:
- Dumbbell or barbell wrist curl (wrist flexion) – 3 sets of 8
Grip gently. Flex the wrist first, then slowly open the fingers, about ~5 seconds downward per rep.
- Dumbbell or barbell reverse curl (wrist extension) – 3 sets of 8
Grip with thumb over the bar, not under. Begin with the dumbbell/barbell at your shoulder. Again, about 5 seconds to lower for each rep.
- Wrist rotation – 3x 60sec under tension each side
Hold a dumbbell with one side loaded, a loading pin, stick brush, etc. by its fulcrum. Just rotate side to side slowly, about 5-8 seconds each way, for 60 seconds. This is one set. Progress by either adding weight, or holding the stick lower (this puts the load further away from the fulcrum, increasing the force.)
Rest ~1 min between sets and exercises. For one-handed sets, you can alternate sides with a shorter 15-30 second rest.
Combination:
Perform after all climbing and after adequate rest (15-20 minutes.)