We often forget that our forearms play a significant role in our daily lives, both in terms of easing what we lift, and also contributing to the overall impression of having thick, beefy arms. Having stronger forearms also directly impacts your grip. Can you imagine someone with large biceps and thin forearms? We can't either.
The forearms are often dismissed, never given specific exercises, and instead are seen to just grow in tandem with your upper arms. That is true to some extent, but you could really go the extra mile and integrate a couple of forearm focused moves into your routine. Not only will your arms look better, they'll be stronger too.
Here are some forearm-building exercises to try.
EZ BAR PREACHER CURL
This move is most commonly known for being a biceps-builder, but it does wonders for your forearms too. Sit on a preacher bench so that your armpits touch the top of the bench. Adjust if necessary. Hold an EZ-curl bar at shoulder's width apart, making sure your arms are extended, although slightly bent at the elbows. Now, curl the bar, making sure the backs of your upper arms remain on the bench. Breathe out, and take three seconds to bring the bar back to the starting position.
This really puts a spin on the conventional pull-up. Hang a towel over a pull-up bar, and grasp one end in each hand. Hang from the towel and begin to pull yourself up so that your chin goes above your hands. For those who find this a challenge, just hang from the towel as long as you can hold it.
This lesser-known sibling to the main curl moves is wonderful for forearm growth. Begin by sitting down on a bench with a dumbbell in each hand. Rest your forearm on your thighs, and bring your wrists right to the top of your knee, so they bend back over your knees and the weights hang down. Make sure your palms face upward. Then, begin to curl the dumbbell by just flexing your wrist. It's a small movement, but it makes a big difference.
This is a bit of a tricky one. Begin in standing position, with legs at shoulder's width apart. Hold a dumbbell in each hand, with your palms facing your sides. Keeping your upper arms stationery, begin to curl the weights upwards to your chest, rotating your palms to face you. Then, turn your palms to face outwards at the top of the movement, and slowly lower the weights. It's almost like a reverse curl.
This may not involve any equipment, but requires a fair amount of coordination. Begin by sitting on the ground, then lifting your body up into a bridge position with your hips. Your hands must face the heels of your feet. Begin to walk forwards, then backwards as fast as you can. Keep your torso flat and steady, like a tabletop, which also engages your back and core.
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