Forearms Workout
Forearm muscles are inserted on the humerus and the carpal, stretching and flexing the hand. Bound muscle in the execution of all exercises of the upper side of the body. A weak forearms muscles development can pose serious problems to every bodybuilder.
1.Standing Palms-Up Barbell Behind The Back Wrist Curl
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Execution:
Hold a barbell with your hands using an overhand grip, hands and the barbell behind your back. Your feet about shoulder width apart. Curl the barbell upward using only your wrists and forearms. Then return to the start position, allowing the bar to roll into your fingertips.
2.Seated Palms Down Barbell Wrist Curls
The main muscle trained: Forearm
Other muscles worked:None
Equipment: Barbell/ Bar
Movement Type: Isolation
Execution:
Sit on a flat bench while holding a barbell with your hands, palms down. Place your forearms flat on your thighs with the barbell extending past your knees. While keeping your forearms still on your thighs, lift the barbell upward moving only the hands and the wrists. Then slowly return to the start position.
3.Seated Palms Up Barbell Wrist Curls
The main muscle trained: Forearm
Equipment: Barbell/ Bar
Movement Type: Isolation
Execution:
Sitting on a flat bench while holding a barbell with both hands, palms up. Your forearms kept flat on your thighs, the barbell extending past your knees. Moving only your hands and wrists, curl the barbell upward, keeping your forearms flat on your thighs. Return to the start position, allowing the barbell to roll into your fingertips.
4.Palms-Down Dumbbell Wrist Curl Over A Bench
Main Muscle Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Execution:
Position two dumbbells on one side of a flat bench. Kneel down on both of your knees, your body should be facing the flat bench. Grab the dumbbells with the palms facing down and bring them up while your forearms are resting against the flat bench. Your wrists should be hanging over the edge. Curl your wrist upwards and exhale. Slowly lower your wrists back down to the starting position while inhaling. Only the wrists should move during this exercise.
5.Reverse Barbell Curls
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Execution:
With your feet about shoulder width apart hold a barbell with both hands, palms down. With your arms hanging down, fully extended, curl the barbell up parallel to the floor. Throughout the movement keep your elbows locked in place while u let the forearms do the work.
