Exercises for the forearms are designed to strengthen and carve the lower parts of the hands. Regular training of this muscle group prevents the formation of disproportions between the developed biceps and triceps and the muscles of the forearm. Check out 5 simple lower-arm exercises that you can do at home with simple equipment.

Forearmsis a part of the body that is often neglected by people who performexercisestrength. Meanwhile, it requires strictly targeted training, just like the arm muscles. This is especially important from the point of view of people who care about the proportional development of all muscle groups in the arms. In addition, thanks to strong forearms, it is easier to lift heavy weights and the work of the wrists improves.

Discover 5 forearm exercises that you can do at home using simple instruments.

Important

Do forearm exercises once or twice a week. This is because the muscles of this part of the body also work during other exercises - more frequent training could result in overloading.

1. Exercises for the forearms: lifting the chair

Place the chair facing you. Lie on your stomach at a distance from the furniture that you can catch its front legs with your arms outstretched at the elbows. Keeping your elbows glued to the floor, raise the chair using only your forearm muscles (while lifting, tilt the front of the chair slightly towards you). Hold for 2 seconds and return to starting position. If you are a beginner, do 6 repetitions. Advanced players can increase the reps up to 12.

This will be useful to you

You can make the above exercise difficult by wrapping the legs of the chair with a thick layer of fabric. Then perform lifts by grabbing the material - this way the grip is more difficult and the muscles work more intensively.

2. Exercises for the forearms: rotating dumbbells in the hand

Take dumbbells of suitable weight for you (beginners can start with 1 kg). Stand straight, with your legs shoulder-width apart, bend your elbows. Keep the dumbbells perpendicular to the floor in front of you (your shoulders and forearms should be at a right angle). Begin rolling your wrists side to side and inward. Do the exercise for half a minute.

3. Exercises for the forearms: hanging onstick

Grab the bar in any way (overgrip or undergrip) and make a free hang. If your feet touch the ground, bend your knees and clasp your feet behind you. During the dangling, the forearm muscles work very intensively. Hold for 20-30 seconds and repeat the exercise 2 more times.

Advanced people can also pull up several times - the way of holding the bar is optional.

4. Exercises for the forearms: lifting dumbbells with overhand

Take the dumbbells in your hands with the back of your hand (with the back of your hand facing up), and lower your arms along your body. Keep your legs shoulder-width apart. Keeping your elbows close to your body, bend both arms at the same time and raise the dumbbells to chest height. Put your arms outstretched. Repeat for half a minute.

5. Exercises for the forearms: lifting dumbbells with the grip

This time, hold the dumbbells using a grip - that is, with the back of the hand down and fingers up. As in the previous exercise, start by lowering your arms along your body, then, keeping your elbows close to your body, raise the dumbbells up to your chest. Repeat for half a minute.

Category:

Anatomy