7 Best Exercises For build forearms

Your forearms don't get the respect they deserve. Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body will also look and function more symmetrically.




Failing to train forearms results in weak grip strength, and let's cut to the chase, skinny-looking arms. Target yours with these 7 forearm exercises and sayonara to your skinny arms.

Barbell Wrist Curl

- Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing up.

- Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.

- Keep your forearms pressed against your thighs throughout.

 Barbell Wrist Curl - Standing; Behind Back

- Stand up and hold the barbell behind you, arms extended, palms facing back.

- Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.

- Keep your arms still throughout.

Wrist Extension

- Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing down.

- Raise the barbell up by extending your wrists and slowly lower it back down after a short pause.

- Keep your forearms pressed against your thighs throughout.

Behind the Back Cable Curl

- Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there is tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but do not allow your elbow to point forward.

Reverse Curl

- Grasp the bar overhand at whatever width is comfortable. Keeping your upper arms against your sides, curl the bar.

Towel  pullup

- Hang a towel over a pullup bar and grasp an end in each hand. Hang from the towel and then pull yourself up until your chin is above your hands. If that’s too difficult, simply hang from the towel for as long as you can.

Wrist Roller

- The image shows the bar attached with a weight from a string – hold this with hands extended and a bit above your shoulder height.

- Unroll the weight by rotating your wrists forward until the weight will go no further (don’t bend your elbows throughout)

- Contracting your prominent wrist forward for full stretch, begin to roll the bar backwards

- Return to starting position (weight at top) and repeat

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