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Forearm Exercises

 
  Forearm Exercises
 

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When it comes to strengthening and toning exercises, few of us think of targeting our forearms. Maybe it is because they do not seem to get as flabby as the upper arms appear to get. But forearm muscles deserve as much attention as the rest of your body. Wrist and forearm strength comes into play in a wide range of activities from racquet sports to carrying packages and doing household projects. Here are two terrific exercises that will help develop your forearms:

Wrist Extensions

  • Kneel over an exercise bench holding a dumbbell in one hand with your palm down. The hand holding the dumbbell should be hanging over the opposite end of the bench to start.
  • Rest your other forearm on the bench for support.
  • Raise the dumbbell as high as you can while keeping your arm stable.
  • Return to the starting position.
  • Repeat 10 to 15 times.
  • Repeat with the opposite arm.
 Wrist Curls
  • Kneel over an exercise bench holding a dumbbell in one hand with your palm facing up. The hand holding the dumbbell should be hanging over the opposite end of the bench to start.
  • Curl the dumbbell as high as possible while keeping your arm stable.
  • Return to the starting position.
  • Repeat 10 to 15 times.
  • Repeat with the opposite arm.

Points to Remember:

  • Perform both variations of the exercise two to three times per week on nonconsecutive days.
  • Perform in a slow and controlled manner.
  • Maintain normal breathing and stop if the exercise causes pain.
  • Always do the movement when your muscles are warm, such as after a cardiovascular/aerobic routine.
  • The weight of the dumbbell should be such that it is an effort to complete the desired number of repetitions. Increase the weight when you can easily perform 15 repetitions.
 As with all exercises, this movement may not be appropriate for people with certain physical limitations. If you are unsure, check with your physician first.

 

(c) Jody Rondonuwu
04.13.2017