Training your forearms is a important part of growing and defining your arms. Whether you are a workout enthusiast or devising your first training plan, the workouts below will help you meet your fitness goals.
finger curls
1. Start by standing upright with your feet shoulder-width apart.
2. Hold a barbell with both hands using an underhand grip (palms facing up). Your hands should be shoulder-width apart.
3. Extend your arms fully so that the barbell is hanging down in front of you. This is your starting position.
4. Slowly curl your fingers inwards, bringing the barbell up towards your forearms. Ensure that the movement is only happening in your fingers and not your wrists or arms.
5. Hold this position for a second, feeling the tension in your forearms.
6. Gradually uncurl your fingers to lower the barbell back to the starting position.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Also, ensure that the weight you're using is challenging but manageable, and that you're able to maintain proper form throughout the exercise.
barbell wrist curl v. 2
To perform the barbell wrist curl v. 2, start by sitting on a flat bench with your feet firmly planted on the ground. Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
Rest your forearms on your thighs, allowing your wrists to hang over the edge of your knees. This is your starting position.
Slowly lower the barbell as far as possible by only moving your hands. Keep your forearms pressed against your thighs throughout the movement.
Once you've lowered the barbell as far as you can, curl your wrists upward as high as possible while keeping a firm grip on the barbell.
Hold this position for a second to maximize the peak contraction in the forearms, then slowly lower the barbell back to the starting position.
Remember to keep the rest of your body still throughout the exercise. Your forearms should do all the work.
Perform the desired number of repetitions. This exercise primarily targets the muscles in your forearms.
For safety, always use a weight that you can control and avoid any jerky movements. If you're new to this exercise, start with a lighter weight to get the form right before moving on to heavier weights.
barbell wrist curl
1. Start by selecting a barbell with an appropriate weight that you can comfortably lift.
2. Sit on the edge of a flat bench and place your feet flat on the floor, shoulder-width apart.
3. Hold the barbell with an underhand grip (palms facing up), hands shoulder-width apart.
4. Rest your forearms on your thighs, allowing your wrists to hang over the edge of your knees. The barbell should be in your hands, not touching your thighs.
5. Slowly lower the barbell as far as possible by bending your wrists. Keep your forearms pressed against your thighs throughout the movement to isolate the wrists and forearms.
6. Once you've lowered the barbell as far as you can, curl your wrists upward, lifting the barbell as high as possible while keeping your forearms against your thighs.
7. Pause at the top of the movement for a moment, squeezing your forearm muscles.
8. Slowly lower the barbell back to the starting position.
9. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled and steady, focusing on the muscle contraction and not on the weights you are lifting. Avoid using your upper body or shoulders to lift the weights; your wrists and forearms should be doing all the work.
barbell standing back wrist curl
1. Stand upright with your feet shoulder-width apart. Hold a barbell with an overhand grip, hands shoulder-width apart, and arms fully extended in front of you at waist height. This is your starting position.
2. Slowly curl your wrists upward while keeping your arms stationary. Ensure that only your wrists are moving and the rest of your arm is still.
3. Hold the contraction at the top for a second, then slowly lower the barbell back to the starting position.
4. Repeat this movement for the desired number of repetitions.
5. Remember to keep your back straight and your movements controlled throughout the exercise.
6. For safety, start with a lighter weight to ensure proper form and gradually increase as you get stronger.
7. This exercise can be performed in sets of 10-15 repetitions.
8. Always ensure to warm up before starting the exercise and cool down afterwards to prevent injury.
9. If you feel any pain or discomfort, stop the exercise immediately and consult with a fitness professional.
barbell reverse wrist curl
1. Start by selecting a barbell with an appropriate weight that you can comfortably lift. Remember, it's not about lifting heavy, but about performing the exercise correctly and safely.
2. Stand up straight and hold the barbell with an overhand grip (palms facing down), hands shoulder-width apart. Your feet should be shoulder-width apart as well.
3. Extend your arms fully in front of you at about waist height. This is your starting position.
4. Slowly curl your wrists upward while keeping your arms stationary. Only your hands should move, not your arms.
5. Hold the contraction at the top for a second, then slowly lower the barbell back to the starting position.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled and steady, don't rush the exercise. It's important to focus on the muscle you're working on, in this case, your forearms. Also, avoid using a weight that's too heavy, as it can lead to improper form and potential injury.
barbell revers wrist curl v. 2
1. Start by selecting a barbell with an appropriate weight that you can comfortably lift. Remember, it's not about lifting heavy, but lifting right.
2. Stand upright and hold the barbell with an overhand grip (palms facing down), hands shoulder-width apart. Your feet should be shoulder-width apart as well for stability.
3. Extend your arms fully in front of you at about waist height. This is your starting position.
4. Slowly curl your wrists upward, keeping your arms stationary. Only your hands should move, not your arms.
5. Hold the contraction at the top for a second, then slowly lower the barbell back to the starting position.
6. Repeat this movement for your desired number of repetitions.
7. Remember to keep your movements controlled and steady. Avoid using your body to swing the weight up; your forearms should be doing all the work.
8. As with all exercises, proper form is key. If you feel any discomfort or pain, stop the exercise and consult with a fitness professional.
9. This exercise can be performed in sets of 10-15 repetitions, depending on your fitness level and goals.
10. Always remember to breathe during your exercises. Inhale as you lower the weight and exhale as you curl your wrists upward.
barbell palms up wrist curl over a bench
1. Start by selecting a barbell with an appropriate weight that you can comfortably lift for your desired number of repetitions.
2. Position yourself on one side of a flat bench, placing your forearms on the bench with your hands hanging off the edge. Your feet should be flat on the floor for stability.
3. Hold the barbell with an underhand grip (palms facing up) and your hands shoulder-width apart. This is your starting position.
4. Slowly curl the barbell upwards by flexing your wrists. Keep your forearms flat on the bench throughout the movement to isolate the forearm muscles.
5. Curl the barbell as high as you can while maintaining control, then hold the position for a moment to maximize the contraction in your forearms.
6. Gradually lower the barbell back to the starting position, extending your wrists and stretching your forearm muscles.
7. Repeat the movement for your desired number of repetitions.
Remember to keep your movements controlled and steady, avoiding any jerky motions. This exercise should be performed with a focus on the muscle-mind connection, ensuring you're really feeling the burn in your forearms.
barbell palms down wrist curl over a bench
1. Start by selecting a barbell with an appropriate weight that you can comfortably lift.
2. Position yourself on one side of a flat bench, and place your feet firmly on the ground for stability.
3. Hold the barbell with both hands using an overhand grip (palms facing down). Your hands should be shoulder-width apart.
4. Rest your forearms on the bench with your wrists hanging over the edge. Ensure your arms are fully extended and parallel to the ground.
5. Slowly lower the barbell as far as possible by bending your wrists. Keep your forearms pressed against the bench throughout the movement.
6. Once you've lowered the barbell as far as you can, reverse the movement by curling your wrists upwards. Lift the barbell as high as possible while keeping your forearms flat on the bench.
7. Pause at the top of the movement for a moment, then slowly lower the barbell back to the starting position.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled and steady, focusing on the contraction and extension of your forearm muscles. Avoid using your upper body or shoulders to lift the weight; your wrists and forearms should be doing all the work.
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