Forearm training involves exercises that target the muscles between the wrist and elbow, such as wrist curls and reverse wrist curls. Strong forearms and wrists can benefit weight lifting and everyday tasks. Caution is advised for those with past wrist injuries.
Forearm training involves training the muscles between the wrist and the elbow. The forearm muscles are responsible for flexing and extending the wrists and fingers. Different types of forearm training generally target the wrists to build forearm strength. The most commonly recommended exercises for the forearms include variations on the wrist curl.
Wrist curls target the muscles that flex the wrists, and reverse wrist curls train the muscles that extend the wrists. Forearm training can be done sitting or standing, and with dumbbells or dumbbells. Strong forearm and wrist muscles can be beneficial for other weight lifting exercises and everyday tasks that require a good grip.
The simplest wrist curl is probably the seated wrist curl, done with a dumbbell. Sitting on a chair or bench, lean forward slightly and spread your legs hip-width apart. Grasping a dumbbell in your right hand, place the back of your forearm on your thigh so that your right palm is facing up, with your hand hanging in front of your knee. Place the palm of the left hand on the right arm so that the forearm does not come up from the thigh. Curl the dumbbell toward your forearm, then lower it, repeating for the desired number of repetitions. Switch arms to train the left forearm.
The seated backward wrist bend is performed by simply rotating the arm so that the palm of the hand is facing down. Again, hold your right arm with your left hand and raise your wrist. Switch to training on the left side. Seated wrist and reverse curls can also be done with a bar. Seated curls are easiest to do on a weight bench by placing the back of your forearms on the bench and then lifting the bar up. Flip your hands over for a reverse curl.
To use a bar for a standing wrist curl, start by holding the bar on your thighs with a hidden grip, palms facing out. Keep both arms stationary and raise the bar up towards your forearms, then lower it down and repeat. To reverse the standing curl, hold the bar with your palms facing your thighs. Keep your arms still and raise them until your palms are parallel to the floor.
Caution is advised in forearm training if the wrists have been injured in the past. If the wrists are weak or have been injured, less weight can be used and the range of motion of the wrist should be decreased. Of course, weight can also be added in forearm training when the exercises no longer feel as challenging.
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