Upward Wrist Twists

A common pole-related forearm injury involving these muscles is tennis elbow (epicondylitis). Working on wrist supination (rotating the forearm to palm up) can help improve the mobility and strength of your wrists. Tennis elbow is pain you might feel in the bottom arm when training split grips, and may affect the top arm if using twisted grip. Keep in mind you're twisting from the wrist, but it's the muscles of the forearm that connect from the wrist up to the elbow you're training.

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

T.M.G. Supinator and Biceps brachii

Alternative equipment:

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