You aren’t a hardcore bodybuilder of you’re ignoring your forearms. They too can pack a whale of a punch. So don’t abandon these muscle groups and hit them with numbing exercises. Get ready to sculpt those forearms:
Reverse Curl
Hold a barbell down at your thighs with your palms facing away from your body. Lock your elbows to your sides and slowly lift the bar toward your torso. Stop when your hands are across from your shoulders and forearms are completely contracted. Bring the weight slowly back to starting position, and feel your forearm muscles squeeze. Do four sets with 10 reps each.
Barbell Wrist Curls
While being seated on a bench, hold the barbell in your hands. Let the palms face upwards, hands together, parted by a mere half inch. Lock your elbows to the insides of your knees, your wrists forming an angle of 90 degrees. Roll your hands upwards, letting the bar gradually roll back into your palms, until your wrists are straight and not bending downwards. Feel the squeeze in your forearms. Start again and continue the motion for four sets, ten reps.
Reverse Barbell Wrist Curls
Sit on the bench and lock your elbows in the insides of your knees. What’s different is that this time your palms should be facing downward instead of upward. Start with your wrists bent towards the floor and slowly roll the weight in your palms lifting it upwards. Squeeze your forearm just as you bring your wrists as far as they’ll go. Get back at it from your starting position for four sets, ten reps each.
Tip to Remember
Do not go overboard with reps and training weight