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Forearms
are made up of the long and relatively large muscle - Brachioradialis
and two clusters of many small muscles called the Wrist Extensors and
Wrist Flexors. If you lift weights regularly and do a lot of
exercises where you handle a lot of heavy weights, especially pulling
exercises and ones in which the weights are held against gravity by the
strength of your grip (deadlifts, curls, rows, pulls and shrugs), then your
forearms should be getting a sufficient workout as it is. However, if you
insist on training your forearms separately as well, here is a short list of
exercises that should work:
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Try this and tell me this is not the best
your neck has ever felt:|
Wrist Curls |
Reverse Wrist Curls |
Reverse Forearms
Curls |
Hammer Curls |
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Wrist Curlswork Wrist
Flexors They
can be done with either a barbell or dumbbells, but either way you should
curl with both wrists at the same time. Sit and grasp the bar with narrow to
shoulder width underhand grip. Rest forearms on your thighs with wrists
just beyond the knees. Allow the barbell to roll out of the palms down to
the fingers. Grip the barbell back up and flex wrists. Lower and repeat.
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Reverse Wrist Curls
work the
Wrist Extensors.
Sit and grasp the bar with narrow to shoulder width overhand grip. Rest
forearms on thighs with wrists just beyond the knees. Hyperextend the wrists
and return until wrists are fully flexed.
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Reverse forearms Curls
work the Brachioradialis. You can do these
standing or seated, with a straight or a cambered bar, and doing either
standard or preacher curls. Grasp bar with a shoulder width overhand grip.
With the elbows to the side, raise the bar until forearms are vertical (if
you are doing standing reverse barbell curls). Lower until the arms are
fully extended. When the elbow is fully flexed, the elbow should only travel
forward a few inches allowing the forearm to be no more than perpendicular
to the floor to allow for a relative release of tension in the muscles
between repetitions. If you are doing preacher reverse curls, sit on a
preacher bench placing back of arms on the pad. The seat should be adjusted
to allow the arm pit to rest near the top of the pad. Grasp curl bar with
shoulder width overhand grip and raise the bar until forearms are
perpendicular to the floor with the back of the upper arm remaining on the
pad. Lower the barbell until arm is fully extended.
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Hammer Curls are described nicely on the Biceps page and work the
Bracioradialis.
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