You can extend your arms straight in front of you instead to work your lower arms and shoulders as well, but this will likely limit the number of repetitions you can perform.
Try to keep the rod in position as you rotate it, without much tilting back and forth. [3] X Research source
Try 3 sets of 10 reps.
If you really want to maximize this workout, instead of barbells or kettle bells, lift two weight plates pinched together in each hand instead. You will have to work your grip—and therefore forearms—extra hard to keep the plates pinched together so they don’t fall. [5] X Research source If you want to try loading even more weight into this exercise, try using a trap bar instead. With a trap bar, you can stand in the middle and lift the weight with both arms, which allows you to carry much more than your arms working individually. [6] X Research source
If you prefer, you can always work just one forearm at a time, which means you can pick up just one weight. Make sure you do the same number of sets and repetitions with each forearm to ensure an equal workout.
To get the most out of this exercise, try performing sets of both upward and downward wrist curls. Upward means your palm is facing up, so the weight rests against it. Downward means your palm is facing down, so the weight rests mostly against your fingers. Each direction will work different forearm muscle groups.
Again, the ideal amount of weight is going to vary by person. You should aim for an amount that allows you to do twelve-to-fifteen repetitions before tiring out.
At the apex of this motion, you will feel the hard squeeze in your forearms.
The larger the surface you choose to grip, the harder you will have to squeeze, so something wider than a typical chin-up bar will work your forearms harder. [15] X Research source
In a push-up position, for instance, you will not bend at the elbows to lower yourself; instead, keep your elbows straight and use your wrists and fingers to push off the ground and lift yourself even higher. [17] X Research source You can add this extra movement onto each normal push-up to get more out of every repetition as well.
