Forearms are our steering wheel, if it doesn't have a good control/grip, the car will never run smoothly. Similarly our forearms are our guilders when we want to lift weights , throw, catch , fall, get up etc. The forearms need to be symmetrical to our biceps/triceps and shoulders. strong forearms give us more potential and strength to go heavy and achieve our goals.
Some very important exercises to build good solid forearms:
1. FLAT BENCH WRIST CURLS:
Keep your forearms on the flat bench , palms facing upwards. Grab a barbell and start light. Let your wrist curl down and reverse the motion by curling it up. Find the right range of motion, to build better forearms. Start with more repetitions initially, then change the cycle by going heavy with less reps. Slow control over the weights wins the battle.
2. FLAT BENCH REVERSE WRIST CURLS:
Keep your forearms on the flat bench, only this time the palms will face downward. The procedure rest is same to follow. This exercise might be a bit difficult than the previous one, so go easy and spend more time building strength, without injuring yourself.
3. FLAT BENCH SIDE WRIST CURLS:
This exercise is another important exercise. Its another angle that works on our wrist's range of movement. Grab a dumbbell and hold is in a hammer curl grip on the bench. Let your wrist drop downward and follow the opposite movement of curling up again. Going more reps initially will help.
4. WRIST CURL PULLEY:
This exercise requires a short iron bar with a rope tied to it and a weight hanging at the end of the rope.You can do it with your arms fully extended in front of you. Just hold the bar and start curling the rope on it till the weight reaches the top, and slowly curl is downward, just like you got it up. (this comes from Bruce lee building forearms exercise - you can always find it)
5. FARMERS CARRY:
The farmer’s carry is an essential exercise to build a vice-like grip and powerful forearms. It also develops a stronger core and improves your shoulder stability.Grab a heavy dumbbell or kettlebell in each hand, stand tall, and start walking. Keep your abs braced, your chest tall and your shoulders pulled back at all times.
6. FINGER PUSH UPS:
Another bodyweight exercise to build huge strength in your forearms, wrist, biceps, triceps, shoulders. Try to come on the push up position with your palms flat, then slowly work your way up to lighting on all fingers, stay for few seconds and go back on your palms. You will gradually build the strength first to balance on plank, then move on the second phase of doing a proper push up on fingers.
CONCLUSION:
Some very important exercises to build good solid forearms:
1. FLAT BENCH WRIST CURLS:
Keep your forearms on the flat bench , palms facing upwards. Grab a barbell and start light. Let your wrist curl down and reverse the motion by curling it up. Find the right range of motion, to build better forearms. Start with more repetitions initially, then change the cycle by going heavy with less reps. Slow control over the weights wins the battle.
2. FLAT BENCH REVERSE WRIST CURLS:
Keep your forearms on the flat bench, only this time the palms will face downward. The procedure rest is same to follow. This exercise might be a bit difficult than the previous one, so go easy and spend more time building strength, without injuring yourself.
3. FLAT BENCH SIDE WRIST CURLS:
This exercise is another important exercise. Its another angle that works on our wrist's range of movement. Grab a dumbbell and hold is in a hammer curl grip on the bench. Let your wrist drop downward and follow the opposite movement of curling up again. Going more reps initially will help.
4. WRIST CURL PULLEY:
This exercise requires a short iron bar with a rope tied to it and a weight hanging at the end of the rope.You can do it with your arms fully extended in front of you. Just hold the bar and start curling the rope on it till the weight reaches the top, and slowly curl is downward, just like you got it up. (this comes from Bruce lee building forearms exercise - you can always find it)
5. FARMERS CARRY:
The farmer’s carry is an essential exercise to build a vice-like grip and powerful forearms. It also develops a stronger core and improves your shoulder stability.Grab a heavy dumbbell or kettlebell in each hand, stand tall, and start walking. Keep your abs braced, your chest tall and your shoulders pulled back at all times.
6. FINGER PUSH UPS:
Another bodyweight exercise to build huge strength in your forearms, wrist, biceps, triceps, shoulders. Try to come on the push up position with your palms flat, then slowly work your way up to lighting on all fingers, stay for few seconds and go back on your palms. You will gradually build the strength first to balance on plank, then move on the second phase of doing a proper push up on fingers.
CONCLUSION:
These exercises will develop your flexor muscles/ brachioradialis/extensor muscles, which
inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy
of this muscle will give more definition and balance of the forearm.
0 comments :
Post a Comment