The Only Two Forearm Exercises You Will Ever Need
Many individuals easily forget about one of the most important muscle groups in the body, the forearms.
These muscles are not only used in forearm exercises but any exercise that requires one to grip an object.
Objects can range from barbells, dumbbells, weight plates, or even overhead stationary devices like a pull-up bar.
Benefits of performing forearm exercises are many.
Not only will one's grip strength increase, allowing them to lift more weight, but muscular endurance will also increase thus allowing the individual to weight train longer without fatigue.
Possessing strong forearms also reduces potential for injury, especially when going for a 'max'.
There are generally two schools of thought on weight lifting, go for low weight with high repetitions or go for a heavy weight with low repetitions.
In regards to forearm exercises, it is recommended to go for a low weight and high repetitions as this promotes muscular endurance more than muscular strength.
There are two forearm exercises, which can be performed with a barbell or dumbbells, to strengthen the forearms.
The first of the two are deemed wrist curls.
Find an available flat bench or chair, place the weight on the floor, and take a seat.
While seated, hold the barbell or dumbbell in the hands, palms facing up toward the ceiling.
Position the body so the outer portion of the forearms is resting on the knees.
Then curl the wrist toward the body, feeling the forearm flexor muscles tighten.
Allow the weight to move away from the body and repeat.
The second of the two exercises are very similar to the first; they are called reverse wrist curls.
Using the same setup with the only differences being the palms face down toward the floor and the inner part of the forearm will be resting on the knees.
With the weight in hand, bring it toward the body feeling the forearm extensors tighten as the weight draws near.
Repeat this motion as needed.
Using the above mentioned techniques, one should be able to target the forearm muscle groups fairly well.
It is advised to perform these concentrated forearm exercises at the end of one's workout routine as with any muscle group that is targeted, temporary weakness and fatigue may occur.
The last thing anyone would want is for their grip to fail and drop a weight on themselves or have to cut a workout short because the grip strength is no longer present.
These muscles are not only used in forearm exercises but any exercise that requires one to grip an object.
Objects can range from barbells, dumbbells, weight plates, or even overhead stationary devices like a pull-up bar.
Benefits of performing forearm exercises are many.
Not only will one's grip strength increase, allowing them to lift more weight, but muscular endurance will also increase thus allowing the individual to weight train longer without fatigue.
Possessing strong forearms also reduces potential for injury, especially when going for a 'max'.
There are generally two schools of thought on weight lifting, go for low weight with high repetitions or go for a heavy weight with low repetitions.
In regards to forearm exercises, it is recommended to go for a low weight and high repetitions as this promotes muscular endurance more than muscular strength.
There are two forearm exercises, which can be performed with a barbell or dumbbells, to strengthen the forearms.
The first of the two are deemed wrist curls.
Find an available flat bench or chair, place the weight on the floor, and take a seat.
While seated, hold the barbell or dumbbell in the hands, palms facing up toward the ceiling.
Position the body so the outer portion of the forearms is resting on the knees.
Then curl the wrist toward the body, feeling the forearm flexor muscles tighten.
Allow the weight to move away from the body and repeat.
The second of the two exercises are very similar to the first; they are called reverse wrist curls.
Using the same setup with the only differences being the palms face down toward the floor and the inner part of the forearm will be resting on the knees.
With the weight in hand, bring it toward the body feeling the forearm extensors tighten as the weight draws near.
Repeat this motion as needed.
Using the above mentioned techniques, one should be able to target the forearm muscle groups fairly well.
It is advised to perform these concentrated forearm exercises at the end of one's workout routine as with any muscle group that is targeted, temporary weakness and fatigue may occur.
The last thing anyone would want is for their grip to fail and drop a weight on themselves or have to cut a workout short because the grip strength is no longer present.
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