Charles Poliquin Forearm Workouts

Charles Poliquin has 2 forearm workout routines.

Do each routine 6 workouts in row, then switch.  12-30 reps reps for flexors; 8-20 reps for extensors.

Routine 1

• single arm wrist curls – forearm flexors, pinky as close as possible to the inside plate
• stretch pronated (palms facind down) wrist curls – forearm extensors, pinky as close as possible to the inside plate
• hammer wrist curls – pronation
• hammer wrist curls – supination

Routine 2

• wrist curls just as in Routine 1 Exercise, but on an incline to change the force curve
• radial flexion
• ulnar flexion