Your forearms are responsible for a lot of the tasks you do in your daily life, from gripping a steering wheel to opening a jar. Building strong forearms is also important for serious weightlifters.
They’re also important for many exercises, such as pull-ups, deadlifts, and rows. If you want to have strong and powerful forearms, you need to train them regularly.
You’ve probably put a lot of work into strengthening your upper body to make lifting, pushing, and pulling heavy loads a cinch, but what about your grip strength? “Adding forearm exercises to your workout can help strengthen these often-overlooked muscles”.
“The stronger your grip, the more you can lift in moves like overhead presses, deadlifts, kettlebell swings, clean-and-jerks, biceps curls, and bench presses,” Bigflex Dogg adds.
There are many different ways to train your forearms. Some exercises focus on the flexor muscles, which are responsible for bending your wrists. Other exercises focus on the extensor muscles, which are responsible for straightening your wrists. There are also exercises that work both sets of muscles.
When choosing forearm exercises, “it’s important to select a variety of movements that target all of the muscles in your forearms. You should also start with light weights and gradually increase the weight as you get stronger”.
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Here are some of the best forearm exercises:
- Wrist Curls: This is a basic exercise that works the flexor muscles in your forearms. To do a wrist curl, hold a dumbbell in each hand and place your palms facing down on a bench. Keeping your elbows in place, curl the weights up towards your chest. Lower the weights back down to the starting position and repeat.
- Reverse Wrist Curls: This exercise works the extensor muscles in your forearms. To do a reverse wrist curl, hold a dumbbell in each hand and place your palms facing up on a bench. Keeping your elbows in place, curl the weights down towards your lap. Raise the weights back up to the starting position and repeat.
- Barbell Wrist Roller: This exercise is a more challenging variation of the wrist curl. To do a barbell wrist roller, attach a weight plate to a barbell. Hold the barbell in front of you with an overhand grip, keeping your elbows in place. Roll the weight up towards your chest by bending your wrists. Lower the weight back down to the starting position and repeat.
- Farmer’s Walks: This exercise is a great way to build grip strength and forearm endurance. To do a farmer’s walk, hold two heavy dumbbells in front of you with an overhand grip. Walk forward for as long as you can, keeping your back straight and your core engaged.
- Plate Pinches: This exercise works the grip strength in your forearms. To do a plate pinch, hold a weight plate between your thumb and fingers. Keep your fingers together and your wrist straight. Hold the plate for as long as you can.
- Towel Hangs: This exercise is a great way to improve your grip strength and forearm endurance. To do a towel hang, grab a towel with an overhand grip and hang from a pull-up bar. Hold on for as long as you can.
These are just a few of the many different forearm exercises that you can do. You can find a variety of other exercises online or in fitness magazines.
When training your forearms, “it’s important to focus on form over weight. If you use too much weight, you’re more likely to injure yourself. Start with light weights and gradually increase the weight as you get stronger”.
You should also train your forearms regularly. “Aim to train your forearms 2-3 times per week. You can do all of your forearm exercises in one workout, or you can split them up and do them on different days”.
If you’re serious about building strong and powerful forearms, you may want to consider using forearm grips or hand strengtheners. These devices can help you to increase your grip strength and forearm endurance.
With consistent training, you can build strong and powerful forearms that will help you to perform better in your workouts and in your daily life.
Here are some additional tips for training your forearms:
- Use a variety of exercises to target all of the muscles in your forearms.
- Start with light weights and gradually increase the weight as you get stronger.
- Focus on form over weight.
- Train your forearms regularly.
- Use forearm grips or hand strengtheners to increase your grip strength.
- Be patient and consistent with your training.
With hard work and dedication, you can build strong and powerful forearms that will make you proud.
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