The Forearm Twister: Face-Down Edition

Mechanism · Protocol Notes

Ladies and gentlemen, allow me to introduce you to the most niche movement you'll do all week — and quite possibly the one that makes your forearms burn in a way you didn't know was legally possible. Lie flat on your belly on a bench, one arm dangling off the side clutching a weight, and your other arm folded under your forehead like you're napping in a very uncomfortable hotel.

Bend the elbow of your working arm to ninety degrees so your forearm points straight down at the ground. Then hike that upper arm up until it's parallel with the floor — your elbow should be out to the side, forming a neat right angle with your torso. You now look like you're halfway through a very strange swimming stroke. Congratulations, this is home base.

Now the real party starts: rotate your forearm outward, swinging that weight forward in an arc until your forearm goes flat and level with the bench surface. Your upper arm hasn't moved — it's on strict orders to stay frozen like a statue. Only the forearm gets to dance. When you hit that endpoint, clamp down on the contraction for a full second and really feel those tiny forearm muscles scream for mercy.

Slowly unwind back to where you started. That's one rep. Do all your reps on one side before switching, because trust me, by the time you're done, the second arm is going to need a pep talk before it even agrees to participate.