Training your forearms is a crucial part of strengthening and carving your arms. Whether you are a workout pro or forming your first training plan, the exercises below will help you meet your fitness goals.
smith standing back wrist curl
1. Start by setting the bar on the Smith machine to a height that is around the same level as your thighs. Load the bar with the desired weight.
2. Stand facing the bar and grasp it with an underhand grip (palms facing up), hands shoulder-width apart.
3. Lift the bar off the rack and take a step back. Stand straight with your feet shoulder-width apart. This is your starting position.
4. Keeping your arms and body stationary, curl your wrists upward while exhaling. Only your hands should move, not your arms.
5. Hold the contracted position for a second as you squeeze the forearms.
6. Slowly lower the bar back to the starting position as you inhale.
7. Repeat for the recommended amount of repetitions.
Remember to perform this exercise with a controlled motion and avoid using your back or shoulders to lift the weights; your forearms should do all the work.
smith seated wrist curl
1. Start by adjusting the bench so that it's positioned directly under the Smith machine bar. The height should be such that when you sit on the bench, your forearms can rest comfortably on your thighs with your wrists hanging over your knees.
2. Load the Smith machine with the desired weight. Remember to start with a lighter weight to avoid injury and gradually increase as you get comfortable with the exercise.
3. Sit on the bench and grasp the bar with an underhand grip (palms facing up). Your hands should be shoulder-width apart.
4. Rest your forearms on your thighs with your wrists and the bar hanging over your knees. This is your starting position.
5. Slowly curl your wrists upward, lifting the bar as high as you can while keeping your forearms flat on your thighs. Ensure that the movement is controlled and only your wrists are moving.
6. Hold the contraction at the top for a second, then slowly lower the bar back to the starting position.
7. Repeat for the desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your upper body or shoulders to lift the weight; the movement should be isolated to your wrists and forearms.
No tags for this post.