Training your forearms is a essential part of growing and defining your arms. Whether you are a seasoned workout veteran or starting your first training plan, the workouts below will help you meet your fitness goals.
band wrist curl
To perform the band wrist curl, start by sitting down on a chair or bench. Hold one end of the band in each hand, with your palms facing up. Rest your forearms on your thighs, letting your hands hang off the edge of your knees.
Ensure the band is taut when your hands are in a neutral position. This is your starting position.
Now, curl your wrists towards your forearms, keeping the rest of your arm stationary. You should feel a contraction in your forearms. Hold this position for a second, then slowly return to the starting position.
Make sure to keep the movements controlled and focused on your forearms. Do not use your upper arms or shoulders to move the band.
Repeat this exercise for the desired number of repetitions. Remember to breathe in as you return to the starting position and breathe out as you curl your wrists.
This exercise can be done with both hands simultaneously or one at a time, depending on your preference and comfort level.
Always ensure to use a resistance level that is challenging but allows you to maintain proper form throughout the exercise.
band reverse wrist curl
To perform the band reverse wrist curl, start by sitting on a chair or bench with your feet flat on the floor. Hold the band with both hands, palms facing down. Your hands should be shoulder-width apart.
Extend your arms out in front of you at about chest level. Make sure your wrists are in line with your forearms. This is your starting position.
Slowly curl your wrists upward, pulling against the resistance of the band. Keep your arms still, only your wrists should be moving.
Hold this position for a second, feeling the tension in your forearms. Then, slowly lower your wrists back to the starting position.
Repeat this movement for your desired number of repetitions. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the band.
For best results, ensure you maintain a good posture throughout the exercise. Your back should be straight, and your shoulders should be relaxed and not hunched.
This exercise can be performed in sets of 10-15 repetitions, depending on your strength and endurance. As you get stronger, you can increase the resistance of the band or the number of repetitions.
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