Hand grippers, forearm flexors, and dumbbells are three categories of forearm exercise equipment that target the many muscles in the forearm. Resistance balls, tongs, and adjustable forearm flexors are handheld equipment options, while barbells and dumbbells can be used for wrist curls and hammer curls. Forearm muscles can be difficult to isolate, but strengthening them can benefit athletes and prevent injury.
There are three categories of forearm exercise equipment that will help isolate this part of the arm: hand grippers, forearm flexors, and dumbbells or dumbbells. Each piece of exercise equipment allows a wide range of motion to target the many muscles located in the forearm.
Some forearm exercise devices require only movement in the hand when practicing a strong grip. However, this act of grasping can help strengthen the muscles up to the forearm. Resistance balls, sometimes called stress balls, are a type of grip equipment. Resistance balls are usually a round piece of squeezable material, and are sometimes heavy.
Another form of handheld equipment is the tong, which comes with two handles and a spring load to create resistance. A clamp is placed on the palm; the thumb hooks around one handle while the second is held with the remaining four fingers. The handles are squeezed as close together as possible. The pressing movement required by these two pieces of equipment uses several muscles that run the length of the forearm.
The forearm flexors resemble an appendage that slides over the forearm, usually with a hand grip. This forearm exercise equipment is typically adjustable to fit any arm length. The appendage helps stabilize the forearm to ensure muscle isolation as wrist flexion is performed toward the inner forearm, or reverse wrist flexion is performed when the wrist is bent at the knuckles toward the top of the forearm. Some equipment also allows rotation of the wrist.
Barbells and dumbbells of various designs are widely used as forearm exercise equipment. Wrist curls and reverse wrist curls can be performed with these weights. The hammer curl is another type of movement in which the arms are held at the sides with the palms facing the body; the weights are raised until the elbows reach a 90 degree angle, then slowly lowered with control.
Some pieces of forearm equipment resemble a dumbbell with rotating handles that allow for a greater range of motion, which works more muscles. Finally, short bars that resemble bicycle handles with an attachment for free weights can be used in place of a regular bar. Wider, angled handles allow for a better range of grips so one can work all of the forearm muscles with just one piece of equipment.
The forearm muscles can be difficult to isolate. Golfers, swimmers, and athletes in many other sports will find that strengthening all the muscles in the arms can help with their game. Injury control and prevention could also be beneficial when working with forearm exercise equipment.
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