If you regularly workout, you shouldn’t be ignoring your forearms and include exercises for your forearms as a part of your fitness routine. Forearms should be a priority for you as you warm up and also when you are planning your exercise routine. There are several exercises which help in improving strength and growth of forearm muscles.
Here Are 5 Workouts To Improve Forearm Muscle Growth And Strength:
1. Wrist Curls
You will do this exercise as you sit down. Your back will be straight. Keep your forearms on the thighs. Your thumb shall be pointed a bit upward. You will be using a 5 or 10 lb weight in hammer position, as per your ability. You need to lift this back and forth, quite slowly. Do 20 repetitions as a set. Do 3 such sets. This workout will develop your forearm muscle and give strength.
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It helps in improving the balance and grip of your forearms.
2. Wrist Extension
This is an effective strength exercise by which you can extend your wrist. Keep your elbow straight for at least 30 seconds. Extend your wrist and rotate your wrists for 10 seconds at a time.
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The wrist extension offers great grip and improves healthy muscle growth in the arms.
3. Reverse Wrist Curl
This workout helps in developing the exterior muscles. To do this exercise you will be in a seated position and relaxed.
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Place your forearms on the thighs. Your palms shall face down. Your wrist should ideally be at least four inches away from knees. You can now grasp the weight and slowly extend your wrist as much as you are able to.
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You will do this in sets of 3. In each set, there will be 20 repetitions.
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While you are in this position, you need to ensure that your elbows are not lifted from thighs while you are extending the wrist. Your palms shall face downwards throughout.
4. Hand Exercisers
This is an effective way by which you can easily train the forearms, add to the muscle growth and improve your overall body grip. It is more like closing your hand around something which might be a ball or any object – the process helping you gain grip and strength. The movement will be as if you are squeezing it. This exercise is great for building strong forearm flexors and improving muscle strength and structure. For best results, you can do at least 4-6 sets of the squeezes in every workout. If you are comfortable you can shoot up to 8 – 10 squeezes every day as long as it does not hurt you. Do not forget to take a minute or two for rest before you start a new set.
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5. Finger Curls
This is one of the easiest exercises you can do for your forearm strength and grip. It helps in developing your hand strength and finger stability. You need to sit and hold a 5 or 10 lb weight in the hand, as per your comfort and ability. You will turn your hand slowly, as your palm faces upward and the wrist on the thigh. The weight will be rolling down the fingers. You can curl your fingers backward as you hold your weight quite securely. Your back of the wrist shall be against the thigh throughout as you slowly execute the exercise. You will use weight, that shall control and will help you in executing all exercises properly. This exercise helps in improving your hand grip and offers complete support to your wrist and hand.