Forearm exercises are important for toning and developing arms evenly. Wrist curls and repetitive arm motions can build tone and strength. Sports like boxing and tennis also engage forearm muscles. Resistance devices like grip balls can be used at home or in the office.
The forearms are often a neglected part of the body when it comes to weight training, especially in terms of arm training. To tone and develop your arms more evenly, forearm exercises are just as important as biceps exercises. A variety of wrist curls can be done during forearm workouts to build and tone your forearm muscles, and activities that promote repetitive arm motion that engage your forearm muscles can also help build tone and strength. A weight trainer may find that including forearm workouts in a regular training program will make other types of arm exercises easier and more beneficial.
The best forearm exercises will include wrist curls. These can be done in a number of different ways. To start, you can use a bar with a light amount of weight. Starting small will allow you to gauge where your muscles are in terms of strength without risking serious injury. Sit on a bench or chair with the bar across your thighs. Grasp the bar with each hand facing palm up and rest your forearms on your thighs, simultaneously pushing the bar toward your thighs. The weight of the bar should not be entirely in your hands. Drop your wrists while keeping your forearms straight, then lift the bar into your hands by bending your wrists and contracting your forearm muscles. Repeat this movement several times, then rest. The same position can be used when doing reverse wrist curls, in which you place your hands on the weights with the bar down instead of palms up.
Sports like boxing or racquetball, tennis or other racket sports are also great activities to include in your forearm workouts. These not only work your forearm muscles thoroughly, but also take you out of the weight room, providing variety and a change of scenery. These sports engage the forearm muscles quickly and regularly, helping to develop small muscle fibers that strengthen and tone the forearm. The weight of the boxing gloves is an added bonus as it adds extra resistance to the exercise. You can engage in real boxing matches, or just box with a punching bag to get the benefits of repetitive motion.
Some forearm workouts can be done at home or in the office by using resistance devices like grip balls. These little handballs will give in when squeezed, but they also provide a lot of resistance that will engage your forearm muscles, as well as your wrist and hand muscles. Squeezing a tennis ball will help you accomplish the same task, although a tennis ball may be too big for some hands.
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