7 Essential Free-Weight Exercises For The Upper Body

3. Reverse Wrist Curls

These will swell your forearms to hulk-like proportions if done religiously. Hold a dumbbell in your hand and slowly move your wrist up and then back to a straight position as if you are revving an imaginary dirt bike. Make sure you use relatively lightweights for this and keep repetitions modest to avoid joint and tendon problems.