Radial Lift

Here's another great forearm strengthening exercise. This is the muscle responsible for radial deviation, which is the movement of the hand sideways in the direction of the thumb. Start in a neutral wrist position with your pinky toward the floor and thumb toward the ceiling. Don't bend the wrist side to side; lift straight up. Only the wrists are moving—don't bend at the elbow, lifting the forearm toward the bicep. This will turn the exercise into a biceps curl. You're targeting the forearm.

Suggested sets and reps: 1-3 sets, 10-15 reps, 3 times per week.

T.M.G. The brachioradialis, palmaris longus, flexor carpi radialis, and flexor carpi ulnaris.

Alternative equipment:

• Light-weight dumbbells - Hand and arm placement is the same as shown in the video.