3 Great Forearm Exercises
When exercising your arm muscles, it’s important not to neglect your forearms. Most moderate weightlifters tend to skip training their forearms because they feel other bicep and tricep exercises are enough. It’s true that some arm exercises do help, but not enough to build healthy, strong-looking forearm muscles. To learn how to perform various forearm exercises, continue reading.
Fitness Fact #1:
Your forearm muscle makes up 1/3 of your arms mass. So, if you neglect training your forearms, it’s possible that you may end up with disproportionate looking arms.
Forearm Exercises:
1. Dumbbell Wrist Curl
- Sit on bench and rest top of forearm on thigh
- Extend arm out so it’s parallel with the floor
- Grip dumbbell tightly and lower wrist slowly
- Stretch wrist down as far down as possible
- Hold for 1/2 sec then kurl wrist back up
- Do 3 sets of 20 reps
2. Dual Dumbbell Wrist Curls:
- Stand with feet close together
- Let arms hang down normally at sides
- Grip dumbbells tightly and kurl wrists inward
- Let wrists back down to starting position
- Repeat this motion very quickly
- Do 3 sets of 20 reps
3. Reverse Barbell Wrist Curl:
- Stand with feet shoulders width apart
- Let arms hang down normally but behind back
- Grip barbell tightly with an underhand grip
- Kurl wrists outward and up as far as possible
- Let wrists back down to starting position
- Do 3 sets of 15
Remember, the secret to building forearm muscle is to strain the muscle during your workout. Try to isolate your forearm as much as you can so that it’s the only muscle group your training.
More to come on forearm muscles in the future. Stay tuned.
Tags: dumbbell wrist curl, forearm exercise, forearm muscle, forearm training, reverse barbell wrist curl