[su_box title=”5. Reverse Curl” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Instead of holding the barbell with an underhand grip, use an overhand grip. Keep your elbows close to your side and pull the barbells up to your chest and then slowly down. Do this in 3 sets of seven to eleven repetitions. This technique effectively builds up your biceps and your forearms.[/su_box]
[su_box title=”6. Wrist Curls” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Rest your arms on a flat bench; keep your wrists firmly down with your palms up just a little over the edge of the bench. Stay steady throughout this routine. Now relax your wrists and curl your hands up as you lift the barbell close to your forearms. Do 3 sets without counting repetitions. Do them till you are tired. This challenging method builds greater mass for your forearms.[/su_box]
The upright row is very hard on your rotator cuff – it can exacerbate impingement. I would recommend the overhead press (or OHP) instead.