These are three of my favorites. Pinch Plate Hold: Find a weight plate, pinch it between your fingers and let gravity do the rest. You can also do it with a hexagonal dumbbell by using your fingers and thumb to hold the dumbbell out in front of you. The goal is to not drop it.
Finger Curl: In a seated position, hold a barbell with both hands, forearms on your thighs and palms facing up. Lower the bar as far as possible, allowing the bar to roll down your hands, and then catch the bar with the final joint in the fingers and curl the bar back up as high as possible while closing your hands. Hold for a second and repeat. Dumbbell Reverse Curl: In a standing position, hold a dumbbell in each hand, arms by your sides, palms facing backwards and behind you.
Keep your elbows tucked into your sides and slowly curl the weights up above 90 degrees. Lower the weights to the starting position and repeat. I like this one because it works on your biceps at the same time as your forearms and grip strength Good Function The forearm muscles are the muscles that help us grip everything from a grocery bag to a doorknob to a barbell.
From a kettlebell, to a child, to an awkward piece of furniture we have to move. Having forearm strength and grip strength means that you have the independence to pick things up and move them around on your own. Oh well, I yam what I yam. All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.
Jump to Navigation. July 2, We are currently experiencing playback issues on Safari. If you would like to listen to the audio, please use Google Chrome or Firefox. About the Author. Brock Armstrong was the host of the Get-Fit Guy podcast between and Follow Facebook Linkedin Pinterest. You May Also Like Get-Fit Guy. How to Get Nice Shoulders. That seems extreme. Is it true? And other than not being able to build bigger biceps, why should we worry about our forearm strength? Great questions.
I will tackle them in the order they were asked and then give you some exercises that you can do to strengthen those puny wrists. Your forearms are indeed used in many exercises you might do at the gym. Exercises like pull-ups, rows, farmer carries, kettlebell swings, deadlifts and bicep curls all involve a certain amount of forearm strength.
If you lack forearm strength, your ability to build strength in other parts of your body is indeed compromised. This is essentially due to the fact that stronger forearms lead to a stronger grip with more muscles generating more squeezing force during your workouts and everyday life.
Given their composition wrist extensors and wrist flexors, as well as the longer brachioradialis , the forearms are a pretty complex grouping and need to be targeted with exercises which allow for a full contraction. In my experience, I have found it beneficial to train forearms at the end of biceps training and, on their own two-days-per-week , before seeing appreciable results. I have also found it of value to target the forearms with a variety of exercises and rep-ranges, to keep them stimulated, and growing.
Lets be honest. Probably the main reason bodybuilders seek to develop their forearms is to gain a tremendous amount of size in this area, and ultimately improve the overall quality of their physique. Safety considerations and exercise efficiency are unlikely to be factored into the equation when one begins their first set of wrist curls. Simply put, massive forearm development conveys the impression that one is bewilderingly powerful and can out-lift anyone - they reflect ones physical capabilities.
Also, forearms, along with neck, are often the only body-parts seen when a bodybuilder is fully dressed. On stage, complete forearms complete the perfect package of size and symmetry. Lee Priest is one such bodybuilder with remarkable forearm development, and he is regarded as one of the most massive and symmetrical bodybuilders of all time he has the much sought after forearm and calve massiveness, along with a small waist.
By strengthening the forearms, one can enhance their ability to engage in heavy lifting across all muscle groups. Often, the forearms can form a weak link which, in turn, limits the types of exercises one can do.
For example, to fully develop the back, chins and bent rowing are fundamental prerequisites. Without a strong grip, using heavy weights with these exercises is next to impossible. Indeed, increases in forearm strength will lead to upper-body strength gains overall, in that the lifter can safely make the transition to a heavier overall weight increase without fear of the forearms giving out on them mid-set.
Thus, in this regard, effective forearm training leads to safer, more efficient, training sessions. As mentioned, the forearms are comprised of several main muscles: the extensors, flexors and brachioradialis.
For maximum results, it is best to train each of these with specific exercises. The following are an exhaustive range of exercises to target all aspects of the forearm complex.
As their name suggests, the extensors enable the hand to extend backward. The extensors are comprised of eight heads: the extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor indicis, extensor digiti minimi, extensor pollicis longus, and the extensor pollicis brevis.
These muscles run the outside length of the forearm and to develop them effectively a number of reverse grip movements need to be employed:.
One of these exercises can be used for each forearm session. It is worthwhile alternating these movements as with the following flexor and brachioradialis movements from workout to workout for varieties sake, and to stimulate further gains. With each movement, turn wrists so palms of hands are facing down, and grip weight, keeping hands in this position. Rest inner forearms on knees and lower weight to get a full stretch.
Then extend wrists to achieve a full contraction. Obviously with dumbbell curls this exercise will need to be completed unilaterally.
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