Forearm and wrist exercises Elbow exercises

Forearm and wrist exercises
Place elbow and forearm on a flat surface with wrist hanging off the end.
With palm facing up, curl a dumbbell
with one wrist. Keep forearm flat, and
hold bicep with other hand in order to
steady arm. Switch. Tempo: 102. Focus: wrist and forearm.
Same as above, but start with palm
facing the floor. Tempo: 102. Focus: wrist and forearm.
Sit on an physioball ball so that knees are bent at a 90 angle and
feet are flat on the floor. Secure a circular piece of elastic tubing underneath the ball of foot and hold the other end in the palm of hand.
With your palm facing the ceiling and forearm flat against thigh, curl
wrist up and down, as shown. Switch. Tempo: 102. Focus: wrist
and forearm.
0
Same as above, but start with palm
facing the floor. Tempo: 102. Focus: wrist and forearm.
Elbow exercises
For the following elbow exercises, you'll need to make or
purchase your own training device similar to the one at
right. A mallet hammer or a dumbbell with a weight on
just one end is ideal. Suggestion: cut a wood baseball bat
in half or thirds, and attach a weight to one end.
Perform the elbow exercises on the next page in order from 1 to 4, as outlined in the strength logs.
Sitting on a physioball, chair or workout bench, with knees at a 90
degree angle, hold a baseball bat, a mallet hammer or anything with
weight on one end, in hand. Rest forearm flat on thigh and hold the
object perpendicular to the floor. Rotate the object parallel to the floor
and back up to the starting position. Switch. Tempo: 303. Focus:
forearm, wrist and elbow.
0
Same as above, but rotate the object towards the opposite knee, as
shown. Switch. Tempo: 303. Focus: forearm, wrist, and elbow.
Same as above, but rotate the chosen object to the outside, as
shown. Temoo: 303. Focus: forearm, wrist, and elbow.
Stand with one arm at side holding any of the objects previously mentioned. Keep arm straight; hold object so that it points to the floor. Rotate your wrist so that the object points towards the ceiling as shown.
Switch. Tempo: 303. Focus: forearm, wrist, and elbow.
You
A rice bucket is another way to build grip strength, hand strength and
forearm strength. Check out my YouTube video below for a variety of
optional elbow exercises you can do utilizing this training implement.
http://www.youtube.com/watch?v=aOAt9BvISa8