Forearm exercises are useful for stretching and strengthening muscles that are used daily for tasks such as opening a jar, carrying a suitcase and for many sports.
Strengthen the forearms increases the force of pinch (made with three fingers), related to upper body strength; a strong grip helps to lift, hold and carry objects in everyday life and during athletic activity.
Let's find out more about this muscle and the best exercises to train it.
Index
Forearms: anatomy
The forearm region is characterized by the presence of numerous muscles, each essential for the proper functioning of the hands, fingers, wrist and elbow.
The forearm is divided into three compartments:
- Front compartment: contains the anterior muscles with flexor action
- Rear compartment: it contains the posterior muscles with extensor action
- Lateral muscles of the forearm.
Exercises for the forearms
With dumbbells: always start with a weight suited to your level of training and increase as your strength increases over time
- Wrist curl with palms up: sitting on a bench, rest your wrists on your knees with palms facing up, with a dumbbell in each hand raise them as high as possible while keeping your arms still, your wrists should not lift from the surface, after a slight pause lower hands in starting position.
- Curl wrist hands palms down: same exercise as above but with the palms facing down
- Squeezed grip: While sitting, place your wrist on a flat surface or on your knee holding a dumbbell in one hand, open your hand so that the dumbbell rolls towards your fingers, squeeze your hand and bend your wrist upward as you squeeze the weight.
With machinery
- Curl the cables behind your back: hold the handle of one low pulley to the cable with the left hand and away from the machine, put the right foot in front of the left, bend the left arm to bring the hand towards the left shoulder, stop like this before returning the arm to the starting position, repeat on the other side
- Towel cable row: attach a towel to the cable pulley and stand in front, hold one end of the towel in each hand, bring your shoulder blades together while bringing the towel to your chest.
Without weights
- Pull-up: you will need a bar or something you can hang on to and support your body; the ideal hand position is with the palms facing the bar, but if it is too difficult they can also be held facing you.
The thicker the bar, the greater the activation of the forearms. Rise towards the bar and then slowly lower yourself - Dead hangs: Grab the bar and hang for as long as possible with your elbows slightly bent, keep your core active throughout the exercise.
- Forearm pull: hold the weight bar of a pulley at shoulder height with your palms facing down, push the weight down without bending your arms, stop for a few seconds and return to the starting position.
And you, how do you train your forearms? Let us know in the comments |
And finally… we have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! It's all on our dedicated channel 
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL
