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Sunday, March 13, 2011

Forearm Training For Hand Strength


Forearm and wrist exercises are an often overlooked area for the average person looking to get in shape. However, well-defined forearm muscles add more pizazz to your overall appearance. Forearms the size of twigs just don't look right when paired with big guns (that's bodybuilder lingo for biceps), but forearm exercise can change that. Of course, adding muscularity to your forearms and wrists will give you the power to finally open that jar of mayonnaise-and isn't that what we all want?

Depending upon genetics and other exercises utilized, forearm and wrist training exercises may not really be a big deal to you because you probably have decent hand strength. Even so, it pays to vary your workout routine. Muscles need to be 'thrown for a loop' now and then to obtain maximum growth potential for forearm development. If your forearms are puny and Popeye's spinach hasn't been working, then these forearm training exercises are for you.

Remember, when learning how to do forearm and wrist exercises you should still gently warm up the muscles to be worked and ease into these workout exercises to prevent injury. Some people look at the forearm and wrist muscles as not being as important for stretching and cooling down, but they are.

For a beginner, just one forearm or wrist exercise per workout may be enough to promote muscle growth. As for repetitions (reps) and number of sets, a reasonable beginner's approach might be two sets of an exercise with 10 reps per set. Be sure to rest briefly between sets when doing these arm exercises with hand weights.

WRIST CURLS These work the top side of the forearm, along with the wrist muscles. Use light-to-moderate weights and avoid overstretching to prevent injury.

To perform this exercise:
•In a sitting position, rest forearms on the tops of your thighs. (For greater stability, kneel in front of a bench and rest your forearms on it.)
•Wrists should rest on the knees (or a flat bench). Dumbbells are held with palms facing downward.
•Lift up the weight, moving only your wrists.
•Lower your weights to the starting position.

REVERSE WRIST CURLS These work the bottom side of the forearm, along with the wrist muscles. As the name implies, this is similar to doing wrist curls.

To perform this exercise:
•In a sitting position, rest forearms on the tops of your thighs. (For greater stability, kneel in front of a bench and rest your forearms on it.)


Source: howtodothings.com

1 comment:

  1. Great blog! I really like the workout. Thank you for sharing.

    ReplyDelete