FOREARM EXERCISES

 

The muscles of the forearm are important to exercise, not just for appearance, but for functional reasons. Lifting heavy pots, dishes, carrying groceries, lifting furniture. How about typing at the computer and mousing? Common injuries of the hands and wrists are a result of overuse and weakness in the hands and forearms. Any function that uses our hands and arms, involves our forearms.

For sports training, all racquet sports, baseball, lacrosse for example require forearm strength and mobility. Performing the following exercises will help you improve your daily function, sports function and help with nice shapely forearms that match your upper arms tone.

 

WRIST FLEXORS
TECHNIQUE
Sit and grasp barbell or dumbbell.
Rest forearms on your thighs with your wrists just beyond your knees.
Allow the barbell to roll out of your palms down to your fingers. Raise the barbell back up by gripping and pointing knuckles up as high as possible.

 

TRAINER TIPS
Keep elbows approximately wrist height to maintain resistance through the full range of motion.

 

WRIST EXTENSORS
These muscles must be included in a forearm workout. Just like you wouldn¡¯t consider working the biceps without the triceps, we want to be strong and balanced.

 

DUMBBELL REVERSE WRIST CURL
Rest forearm on thigh with your wrist just beyond your knee.
Raise the dumbbell by pointing knuckles upward as far as possible. Return until knuckles are pointing downward as far as possible.

 

TRAINER TIPS
Keep elbows approximately wrist height to maintain resistance through the full range of motion.