Training your forearms is a important part of growing and framing your arms. Whether you are a seasoned workout veteran or creating your first training plan, the exercises below will help you meet your fitness goals.
wrist rollerer
To perform the wrist roller exercise, follow these steps:
1. Stand up straight and hold the wrist roller using both hands. Make sure your palms are facing down and your arms are extended straight in front of you at shoulder height.
2. Start with the weight at the bottom of the roller. Roll the weight up to the handles by twisting your wrists in an upward motion.
3. Once the weight has reached the handles, slowly lower it back down by twisting your wrists in a downward motion.
4. Repeat this process for your desired number of repetitions.
Remember to keep your arms and body still throughout the exercise, focusing the movement solely on your wrists. This will ensure that your forearms are doing the work and getting the maximum benefit from the exercise.
For beginners, start with a lighter weight and gradually increase as your strength improves. Always maintain control of the weight and avoid letting it drop quickly, as this could lead to injury.
weighted standing hand squeeze
To perform the weighted standing hand squeeze, follow these steps:
1. Stand upright with your feet shoulder-width apart.
2. Hold a weight in each hand, with your palms facing your torso. The weight should be comfortable enough for you to hold but heavy enough to provide resistance.
3. Extend your arms fully down at your sides. This is your starting position.
4. Squeeze the weights as hard as you can, focusing on contracting your forearm muscles. Hold this squeeze for about 5 seconds.
5. Slowly release the squeeze, returning to the starting position.
6. Repeat this process for your desired number of repetitions.
Remember to maintain good posture throughout the exercise, keeping your back straight and your shoulders relaxed. Also, ensure that the movement is controlled, focusing on the squeeze and release rather than the weights' up and down movement. This exercise is great for strengthening your forearms and improving your grip strength.
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