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Working out forearms is a crucial part of bodybuilding. Some prefer them more oftenly some don't. I must tell you that working out forearms is much more important than you think, just like any other body part you workout in the gym. Also they help you lift heavy weights for your other exercises. Here is the list of top 5 forearms exercise for developing and strengthening up your forearm muscles for complete muscularity and raw strength. Have a look
Wrist curls
Wrist curl is one of the most important forearm exercises. It is weight training exercise for the flexor muscles therefore it is an isolation exercise.Wrist curl will help you build real big and strong forearm muscles. The technique to perform this exercise is really very simple. First grab a small rod with light weights (depends person to person) and sit on a flat bench. Now narrow your shoulders and place the lower side of the forearms on your laps as show in the image above. Now slowly and steadily curl the rod as show in the image with controlled movernts. Do 3 sets with of 12-10-8 reps with gradual increase in weights.
Barbell reverse wrist curls
The barbell reverse wrist curls is the reverse of the original wrist curls. This exercise should always be done in combination with the barbell wrist curls. It is a weight training exercise for the isolation of forearms which works especially on the extensor muscle. To perform this exercise, grasp a rod with considerable light weight plates on both sides, sit on a flat bench narrowing your shoulder and resting your elbow on the thighs with your wrists rotated downwards and just little beyond your knees.Thats all, perform the reverse curls now with slow and controlled movements as shown in the image.
Forearm barbell curls
Forearm barbell curls is also widely performed across the world. The primary muscles that are involved in this exercise are forearms extensor and finger extensors.
Method to perform this exercise -
1. Hold a barbell at arms' length using a shoulder-width overhand grip.
2. Raise the bar up toward shoulder level(just little lower to the shoulders) , curling your wrists up and back as you bend the elbows.
3. Lower the bar back down to the arms' extended position, dropping the
wrists down.
This exercise is similar to the bicep barbell curls the difference is just the the grip is reversed.
Hammer curls
People usually perform hammer curls for biceps, but you must know that this exercise also involves forearms muscles. Major Muscles involved in this exercise are Brachioradialis and secondry muscles are brachialis forearm extensors and flexors, biceps.
Method to perform this exercise -
1. Hold a dumbbell in each hand with your palms facing inward (thumbs
pointing forward).
2. Curl one dumbbell at a time up toward your shoulder, keeping your palms
facing inward.
3. Lower the dumbbell back down to the arm's extended poSition, and repeat
with the opposite arm.
Rope weight lift
Rope weight lift/twist/curl is a great way to exercise your forearms muscles. This exercise works on forearms efficiently. The way to do this exercise is to tie a rope to a handle or a stick and hang a weight tied to the other side of the rope. Make sure the length of the rope is appropriate and should not be too long that it touches the ground. Hold your arms straight and steady while holding the bar/stick in your hand. Now quickly roll the weight up ( make sure you don't raise your shoulder as the key part of this exercise is to put the whole stress on your forearms and only on forearms. Once you roll it up to the top the reverse the process to the bottom point. That's one cycle, Do 2-3 cycles of this exercise continuously without taking any break in b/w. Increase the number of cycles as you desire according to your capabilities.
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