Training your forearms is a key part of strengthening and trimming your arms. Whether you are a gym rat or starting your first training plan, the workouts below will help you meet your fitness goals.
cable wrist curl
To perform the cable wrist curl, start by setting up the cable machine with a bar attachment at the lowest setting. Stand facing the machine and grab the bar with an underhand grip, palms facing up. Your hands should be shoulder-width apart.
Step back from the machine to create tension on the cable. Stand straight, feet shoulder-width apart, and keep your back and head straight. Your arms should be fully extended and close to your body. This is your starting position.
Bend your wrists and slowly curl the bar up as far as possible while keeping your forearms pressed against your thighs. Ensure only your wrists are moving, and your arms remain stationary throughout the exercise. Squeeze your forearms at the top of the movement.
Hold this contracted position for a second, then slowly lower the bar back to the starting position. Make sure to keep the movement controlled, don't let the weight stack touch between reps.
Repeat for the recommended amount of repetitions. Remember to breathe in as you lower the weight and breathe out as you curl the weight.
This exercise targets your forearms and can help improve grip strength and wrist stability. Always ensure to use a weight that allows you to perform the exercise with proper form.
cable standing back wrist curl
1. Start by setting up the cable machine with a straight bar attachment at the lowest setting.
2. Stand facing the cable machine, feet shoulder-width apart for stability.
3. Grasp the bar with an overhand grip, hands shoulder-width apart. Your palms should be facing down.
4. Step back from the machine until your arms are fully extended in front of you. This is your starting position.
5. Keeping your upper arms and elbows stationary, curl your wrists upward by contracting your forearm muscles. Your palms should move towards your body.
6. Hold this position for a moment, ensuring you fully contract your forearms.
7. Slowly lower the bar back to the starting position, feeling the stretch in your forearms.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your forearms should be doing all the work.
cable reverse wrist curl
To perform the cable reverse wrist curl, start by setting up the cable machine with a straight bar attachment at the lowest setting. Stand facing the cable machine and grab the bar with an overhand grip, palms facing down.
Ensure your feet are shoulder-width apart for stability. Bend your knees slightly and lean forward from your waist, keeping your back straight. Extend your arms fully in front of you, parallel to the floor. This is your starting position.
Now, without moving your forearms, use your wrists to lift the bar as high as you can, curling it towards your body. Ensure you're only moving your wrists and not your arms. Hold this position for a second, feeling the contraction in your forearms.
Slowly lower the bar back to the starting position, maintaining control of the movement. This completes one rep.
Perform this exercise for the recommended number of repetitions. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights you are lifting.
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