Posted on June 29, 2009 in Latest News
Most people who work out do not perform specific forearm exercises. This is because the forearms get worked out to some extent when you do free weights.
But you might want to strengthen your forearms for a reason. For example, rock climbing requires strong forearms to pull your body weight up constantly. Or may be you just want to have better looking forearms. In such a case, here are some forearm exercises you could do.
Static Hanging
Static hanging is a great way to improve forearm strength. Just hang onto a bar and stay that way until your fingers peel off the bar. You should not give up, should not release your grip. Your forearms should get strained so much that they will physically not be able to hold on. Your grip should weaken by itself due to the strain.
After you come down, loosen up for 5 minutes. Then hang again and repeat the process. Do this 4 times.
Curls
Hold a dumbbell in each hand. Rest your wrists on the edge of a high bench, with palms facing up. Now, let the dumbbell roll down to the fingers, while the palm goes down. Then lift the dumbbell back onto you palm, while your palm comes up. Don’t lift your elbows above the bench.
Start with doing each rep for 1 minute and work your way up. You can do this exercise simultaneously with both hands or separately.
You can also do this exercise with a barbell.
Reverse Curls
The reverse curl is the same as the curl, but the palms face down in reverse curl. It is important to do both the curl and the reverse curl, as this will work all the muscles of the forearm.
You can do the reverse curl with dumbbells or a barbell.
Hammer Curls
Hold a dumbbell in each hand, with hands hanging straight to the sides. The palms should face inwards. Now raise one arm until the forearm is vertical and the thumb is facing the shoulder. Bring back to original position and do it with the other arm.
The weights for all these exercises must be on the higher side. The focus must be on doing fewer reps with more weight.
If you follow these exercises, your forearms will be stronger than most people.
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