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The best forearm exercises | Trainer



Even the most dedicated fitness students will often neglect to work on their forearms. It's a difficult part of the body to aim at a target, and like your calf muscles, this is a workout where you need to add muscle.

It's worth the while, however, as the work on the forearms improves your muscles Take power and make your wrists more resistant to injury, which pays off in all other elevators.

Adding these three exercises to your training schedule will quickly bring you the benefits of stronger strength forearms and a powerful grip that will impress every time you need to shake hands with someone.

Barbell Curl with Reverse Grip

Why When you turn your hand around, clear the biceps and accentuate the brachial dyslexia, which connects the biceps to the forearm and upper forearm muscles such as the Carpi Radialis.

How Hold the staff hip-width apart with your hands. Hold your palms down during the lift. Slowly roll up the bar and keep your elbows at your sides. Pause at the top of the lift, then slowly lower the bar under control.

Dumbbell Forearm Rotation

Why This exercise strengthens the stabilizing muscles in the wrist and makes them essential for those who do not want to hurt themselves while working out.

How Hold a dumbbell in each hand, kneel down and place your forearms on a bench. Relax your shoulders, turn the dumbbell out and keep your hands in line with your forearms. Then turn the weight inwards.

Barbell Wrist Curl

Why This movement targets the wrist flexors. You need those muscles to be strong in every movement that holds a bar or dumbbell ̵

1; in other words, a lot of what you do in the weight room. Place your forearms on a bench. Move the dumbbell in your direction, just move your wrists and stay for one or two strokes on the top of the curls. Slowly lower the pole and open your hands so that the pole rolls over your fingers. Make sure that you hold your shoulders throughout the movement so that your wrists stay in line with your forearms.


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