How To Do Exercises To Strengthen The Forearm Muscles
The exercises of the forearm muscles are the most effective exercise of the body. By lifting the body in parallel to the ground, the entire body from head to foot is upright, but be careful not to slack or slack in the body and pull it tightly.
Common mistakes when exercising forearm exercises
If you feel that the thigh is retreating or that the chest is falling on the ground, stop doing this exercise. This may cause damage to the lower back, joints and shoulder area, and the exercise of this exercise incorrectly helps to deprive the benefit of this exercise, namely weight loss.
Ways to correct the exercise of the forearm
To ensure that this exercise is performed properly, you can:
– Practice this exercise in front of the mirror.
– When observing any wrong position of the body is adjusted and adjusted.
– After adjusting the body position and taking the correct position, do not look into the mirror.
After a while, you should check the position of each part of the body to make sure your body is straight.
In the end, you have to make sure that you are in a good position to exercise in order to make sure your body is in the right position and avoid the damage of the wrong situation.
The Best Exercises to Add to Your Forearm Workouts
We’ve rounded up some of the most effective exercises to improve grip strength and help develop bigger forearms. Braun suggests slotting a few in at the end of an upper body workout as a burnout for grip strength. That way you can maximize your lifting potential during exercises that also build grip strength, he explains.
Dumbbell wrist flexion
Benefits: Don’t be deceived by how easy this move sounds this simple motion helps target and strengthen your wrist flexors, which are crucial in building grip strength.
- Sit on the edge of a bench or chair holding a dumbbell in your right hand, and place your right forearm on your right thigh, with the back of your right wrist on top of your right kneecap.
- Moving just your hand, slowly lower the dumbbell as far as you can, maintaining a tight grip throughout the movement.
- Without lifting your arm off of your thigh, curl the dumbbell up toward your bicep, and slowly lower the dumbbell back to neutral.
- Repeat to fatigue, then switch sides, performing equal reps on each.
Dumbbell wrist extension
Benefits: The inverse of the wrist flexion move, this extension exercise helps add size and strength to your wrist extensor muscles.
- Sit on the edge of a bench or chair holding a dumbbell in your right hand, and place your right forearm on your right thigh, palm down, with your right wrist on top of your right kneecap.
- Without lifting your arm off your thigh, curl the dumbbell up as far as you can towards your bicep, maintaining a tight grip throughout the movement.
- Slowly lower the dumbbell back to neutral.
- Repeat to fatigue, and then switch sides, performing equal reps on each.
Dumbbell reverse curl
Benefits: Here, you’ll work two crucial forearm muscles, the brachioradialis and pronator teres, as well as the brachialis, an assisting muscle that will help build elbow flexion.
- Stand with feet hip width apart holding a dumbbell in each hand, arms by your sides, palms facing behind you.
- Keeping the elbows tucked, slowly curl the weights up slightly above 90 degrees.
- Reverse the move to return to the starting position, and repeat.
Benefits: This move builds the wrist and finger flexors, as well as engaging just about every other muscle in your body. The best part? It’s a super functional move, and will definitely give you a new appreciation for how many groceries you can really carry at once.
- Stand with feet hip width apart, holding a pair of heavy dumbbells at your sides, palms facing in.
- Keeping your core braced and your spine straight, walk in a straight line with your shoulders engaged for distance or steps.
- Rest. Repeat.
Pull-up bar hang
Benefits: This bodyweight exercise helps build not just your wrist and finger flexors, but it’s a great lead-in to tackling scapular pull-ups and other pull-up variations.
- Grab a pull-up bar with a shoulder-width grip, palms facing forward.
- Hang at arm’s length for 30 seconds with your arms straight and your ankles crossed behind you.
- Rest. Repeat.
Towel pull-up hang
Benefits: Similar to the pull-up bar hang, dangling with a towel also works your wrist adductors, forcing a different and, arguably harder grip angle and intensity.
- Drape two small workout towels, shoulder-width apart, over a pull-up bar.
- Reach up and grab a towel in each hand with a tight grip.
- Engage your core and lift your feet off the floor, hanging with your your ankles crossed behind you for as long as you can.
- Rest and repeat.
Doing Equipment-Free Exercises
Do push-ups to strengthen your triceps, shoulders, and chest
Lie face-down with your palms below your shoulders, elbows flared to the sides, and your toes flexed toward your shins. Breathe out as you push against the floor, extend your elbows, and raise your body. Inhale, slowly lower yourself back down until your chin and torso are just above the floor. Depending on your exercise goals, do a total of 2 sets of 12 to 15 reps for toning with light weights, or 3 to 6 sets of 5 to 8 reps with heavier weights for building muscle.
Stretch and strengthen your shoulders with arm circles
While standing, hold your arms straight out to each side. Move them forward in small circular motions. Make each circle gradually larger until you’ve extended your arms to their natural range of motion.
Target the backs of your upper arms with triceps dips
For this exercise, you’ll need a sturdy chair with armrests. Sit with your feet flat on the floor and grasp the armrest with your elbows bent at 90-degree angles. Breathe out as you slowly straighten your arms and lift yourself out of the chair.
Work your arms, abs, and chest with 2 sets of plank-ups
Start in a push-up position, then bend your right elbow to a right angle (90 degrees) so your right forearm is flat against the floor. Do the same with your left arm, and hold this plank position for 2 to 3 seconds. Then place your palms against the floor 1 at a time and lift yourself back into a push-up position.
Try doing handstands to work your shoulders and boost your balance
Stand with your back to a wall, then bend forward from your waist. With your hands shoulder-width apart, press against the floor, lift 1 leg off of the ground, and hold your foot against the wall. Carefully hop up with the other foot, and slowly walk your feet up until you’ve straightened your body.
Creating a Safe Exercise Plan
Consult your doctor before starting a strength training routine
If you’re just starting out, ask your doctor for advice about safely becoming more physically active. It’s especially important to consult your doctor if you have a history of bone, joint, heart, or other medical issues.
Warm up and cool down by walking or jogging for 10 minutes
Before lifting weights or doing any other type of workout, warm up to get blood flowing to your muscles. Walking, jogging, or doing jumping jacks are all great warm-ups. After working out, walk or jog for another 10 minutes to cool down.
Choose weights that you can comfortably lift 12 to 15 times for toning
Your weights should challenge you, but you should still be able to complete 12 to 15 reps while maintaining proper form. If you’re just starting out, try using 5 to 10 pounds (2.3 to 4.5 kg) weights when you do biceps curls, shoulder presses, and other arm workouts.
Make smooth, controlled motions when you perform reps
Proper form is a crucial part of avoiding injury. Never bounce, use jerky movements, or push your body past its natural range of motion. Exhale as you exert your muscles, perform a rep steadily, and inhale as you slowly return to your starting position.
Avoid exercising the same muscle group 2 days in a row
Allow your muscles to rest for at least 24 hours before targeting them in another workout. For instance, if you do an arm workout on Monday, focus on legs on Tuesday.