There are over 100,000 different forearm strength exercises possible with Bison-1, working in all dimensions and starting positions. This list presents a small part of some basic start-up exercises. The logic behind these beginner exercises is general upper-body strength training, with a stress on forearm development. During most of these exercises, you are helping your forearms with the bigger muscles of the upper-body, this way allowing to get the deeper and undeveloped forearms ready for more advanced wrist and grip training. Once the forearm muscles develop further, we recommend switching to exercises with strictly wrist movements. The next step after that is trying multiple ways of holding the equipment, or changing the grip, and doing exercises in unusual positions, for instance, behind the back; training your forearms and wrists from a different angle (this is essential for reaching true functional strength). We will be adding more exercises over time, in the meanwhile, you can discuss or ask us questions about the ones listed by clicking on the "Discuss exercise" link below each description.
Before reading the exercise directions, please get familiar with the legend below. Hover over the items to see the visual training examples.
 | Description: Move the handles vertically up-down. Variations of the initial position of the exerciser: behind the back, above the head, on the side (IP 1-4); with various locations of the exerciser.
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 | Description: Move the exerciser upward, simultaneously rotating the handles downward. Get back to the initial position in the reverse order (IP 1-4; LE 1-3; HG 1-3).
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 | Description: Rotate the handles of the exerciser forward in horizontal plane; simultaneously bring the elbows to the front and back (IP 1,2; LE 1-3; HG 1-3).
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 | Description: Rotate the handles of the exerciser in vertical plane up and down, while bringing your elbows up and down, as far as possible simultaneously (LE - 1-3; HG -1-3).
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 | Description: Rotate the handles of the exerciser forward in horizontal plane, simultaneously bringing the elbows to the front and back, as far as possible (IP 1,2; LE 1,2; HG 1-3).
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 | Description: With one hand holding the exerciser's body vertically and the other one gripping the top handle, rotate the latter in all possible directions (IP - 1-4; LE - 1-4).
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 | Description: Rotate the handles along their longitudinal axes, perform movements simulating twisting a wet cloth (IP - 1-4; LE - 1-4).
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 | Description: Move the upper handle downward and the lower handle upward in parallel directions, keep handles parallel (IP - 1-4; LE 1-4; HG -1-3).
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 | Description: With one of the handles firmly held to the body,rotate the other handle forward and backward, behind the back with the exerciser's body (IP - 1,2; LE - 1,2,4; HG - 1-3).
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 | Description: With one of the handles firmly fixed to the body, move the other handle to the right and left, side-to-side, in parallel directions (IP - 1, 2, 4; LE 1,2; HG - 1-3).
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 | Description: With one of the handles firmly fixed to the body, move the other handle up and down, keeping them parallel to the floor and to each other (IP - 1,2,4; LE 1,2; HG -1-3).
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 | Description: With arms straight, move the upper handle downward and the lower handle upward, keeping the handles parallel to the floor (IP - 1-4; LE - 1-4; HG - 1-3).
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 | Description: Move the handles in parallel planes simulating bicycle pedaling. Keep the handles parallel to the floor and to each other. (IP - 1-4; LE - 1-4; HG - 1-3).
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 | Description: With one of the handles firmly fixed to the body, rotate the other handle simulating a brace. The handles should remain parallel to the floor (IP - 1,2,4; LE - 1,2; HG - 1-3).
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 | Description: Perform cone-shaped rotation of the handles simultaneously moving the exerciser's body to the front and back (IP - 1-4; LE - 1-4; HG - 1-3).
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 | Description: With thumbs against the exerciser's body hold the handles with four fingers of both hands; rotate handles upward.
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 | Description: One hand holds the exerciser's body; the other hand with the thumb against the body holds the handle with 1, 2, or 3 fingers. Pull the handle up.
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 | Description: With one hand holding the exerciser's body, hold one of the handles with the middle and index fingers of the other hand and rotate it in different directions.
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