3 Unique exercises forearms and grip strength

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So you complain about having weak forearms? Then let us ask you this question….How often do you train them? We know you use them in almost all the exercises that you perform, but if you’re serious about building fuller forearms, you need to spend some time to train them. If you have good forearms, you need to spend some time to train them. 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 impressive forearms.

1) REVERSE CURLS:-

Though it doesn’t really work in isolation for forearms, reverse curls are a 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.

2) BEHIND THE BACK WRIST CURLS:-

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.

3) BENCH WRIST CURLS WITH BARBELL:-

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 of 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.

 

 

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