The forearms of the fitness universe are the calves! Your upper body might look great, with a wide chest and bold shoulders, but your forearms will ruin the entire pump! You only think about arm exercises when you focus on the biceps and triceps . You should also pay attention to your forearms. A study published in the International Journal of Industrial Ergonomics found that muscles contract more forcefully if their surrounding muscles are also tightened. Here are some exercises you can do to get fantastic forearms.
Step 1: Kneel on the opposite side of the bench with your back facing the bench.
Step 2: Grab the barbell with your palms facing up and raise your arms until your forearms rest on the bench. Your wrists will be hanging off the edge.
Step 3: Curl your wrists upward and then slowly lower them down.
Step 4: Do not move your forearms, only your wrists are required to perform this exercise. Do three sets between 10 and 15 reps.
Stand with palms facing up behind the wrist curl
Step 1: Stand up straight, with your arms extended fully downwards and palms facing the back. Your hands should be shoulder width apart.
Step 2: While keeping your feet shoulder width apart, curl your wrists slowly towards the ceiling in a semicircular motion.
Step 3: Hold your contraction for one second, then slowly lower your wrists to their starting position.
Step 4: Only your wrists should move during this exercise. Do three sets between 10 and 15 reps.
Step 1: Stand upright holding a dumbbell with each hand. Palms should be facing inwards, elbows should be close to the torso.
Step 2: While keeping your upper arm still, contract your biceps and raise the dumbbells up to shoulder height.
Step 3: Hold this position for a few seconds before slowly lowering the dumbbells. Do three sets with 10 to 15 repetitions.
Farmer’s walk
Step 1: Standing between two dumbbells, drive your heels up and keep your back straight.
Step 2: Continue to breathe regularly and move forward with quick, short movements. One set can cover 50-100 feet.
Step 1: Place a barbell between your palms with the palms facing downward and your hands at shoulder width apart.
Step 2: Extend your wrists and alternate between both hands to create a rolling movement.
Step 3: Invert the motion, flexing your wrist in the other direction. Continue until you fail three times.