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ZODIAC

Found 1 result

  1. So you complain about your weak forearms? Then let me ask you this question: how often do you train them? I know you use them in almost all the exercises that you perform, but if you're serious about building thicker and fuller forearms, you need to spend some time to train them. Forearms don't generally get the respect they deserve in the gym. The truth is that if you have good forearms, not only will it make your overall arm look better; it will also help you with other lifts like bench press and deadlifts. Following are the best exercises to build massive forearms. Reverse Curls © Youtube This is one exercise that I am sure you must have seen a few guys finishing their biceps workout with. Though it doesn't really work in isolation for forearms, reverse curls are a very good way to train your forearms at the end of your workout. The movement of this exercise is pretty simple. You need to grab a barbell with a pronated grip. Stand straight with your palms facing backwards while the barbell is in your hands. The grip should be around shoulder width apart. Now curl the barbell with pronated grip to pull it towards your chin. Bring it back to the neutral position to complete the range of motion. Behind The Back Wrist Curls © Jassonferrugia Not very conventional yet a very effective exercise to isolate your forearm muscles. Again you have to use the pronate grip in this exercise too. Grab a barbell with pronated grip behind your glutes, make sure that your palms are facing away from your glutes. Use a grip that's a little less than your shoulder width. Now slowly curl up the bar using your wrist in a semi-circular motion. After holding the contraction for a second, return the bar to its original position. This is an isolation exercise so make sure that your wrist are the only moving muscles while you perform this exercise. Bench Wrist Curls With Barbell © Musqle You can perform this exercise using barbells or dumbbells. Kneel down on the floor with your hands on the bench. Now grab barbells/dumbbells with supinated grip (palms up). Your wrists should be hanging over the edge of the bench at the starting of the exercise. Start out the movement by curling your wrist upwards and then slowly bring it back to the original position. Movement remains the same in case of dumbbells too. Reverse Wrist Curls On The Bench This exercise is quite similar to the above exercise. In this exercise, you have to use a pronated grip (Palms facing floor). This exercise too can be done with barbell as well as dumbbells. Just kneel down before a bench and keep your forearms on the bench while your wrist will hang over the edge of the bench. Now pull the weight upwards with the pronated grip. Do not use a weight that's too heavy in this exercise otherwise you may end up injuring your wrist. Wrist Rotations © Musqle This exercise can be done in one of the two ways: either with a pre-fixed weight that's suspended through a rope on a wrist bar or on a normal straight bar. Movement will remain the same on both the bars. You need to hold the bar with both the hands with your palms facing towards the ground. Now roll down the bar as if you would roll a newspaper. Continue alternating between both the hands till the time you reach failure. Reverse the motion by flexing the wrist and rolling in the opposite direction. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
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