The forearm is a crucial area of the upper body, encompassing a complex group of muscles responsible for various hand and wrist movements. These muscles include the extensors, which allow you to extend your hands and fingers; the flexors, which enable you to curl your hands and fingers inward; and other muscles such as the pronators and supinators, which help rotate the hand. Strengthening your forearms not only enhances grip strength but also improves the appearance of your arms, making them look fuller even when clothed.
Here are nine effective exercises to target and build your forearms.
1. Kneeling Barbell Wrist Curl
The kneeling barbell wrist curl isolates the forearm flexors and is great for building strength:
Setup: Grab a barbell with your hands shoulder-width apart and palms facing up. Kneel on the ground and position your forearms on a bench, allowing your wrists to hang off the edge.
Your elbows should stay planted on the bench.Execution: Lower the barbell by extending your wrists and then curl your wrists back up. For a better stretch, let the barbell roll into your fingertips before curling it back up.Variation: Perform this exercise with a single dumbbell if you experience wrist discomfort with a barbell. This allows a more natural range of motion and reduces wrist strain.
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