subject: Best Exercises For Building Your Forearms [print this page] Best Exercises For Building Your Forearms
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Since the beginning of time, guys have known that building their arm muscles is not only important for everyday activities, but also help swoon a few ladies along the way.
However, this goes way beyond just doing bicep exercises. You also have to build forearm muscles, shoulder and triceps as well. Strong arms will do much more than help you pick up ladies. Pretty much everything you do on a daily basis could be improved when you have stronger arms.
When it comes to building forearm muscles, there are many easy exercises you can do. Here is a list of five of the best exercises for forearm muscles, and easy step-by-step instructions for each.
Reverse Barbell Curls
One of the best bets you have for a deep forearm workout is the "Reverse Barbell Curl". This exercise will help develop both your forearm and bicep. Pick up a barbell, not too heavy, with an overhand hold. Your hands should be about a hips length apart and your feet, a shoulders length. For the best workout, try to keep your thumbs on top of the bar, not under it. Start with your arms straight and the barbell on your thigh. Begin to curl the barbell until your arm is at your shoulder level, perpendicular to your body. Then lower the barbell slowly back to your thigh area. Repeat the exercise.
Barbell Wrist Curls
This exercise works great at building muscle in your forearms. To position yourself for the "Barbell Wrist Curl", begin by leaning forward slightly, so that you are able to place both your forearms between your legs while sitting on a bench. When you grab the barbell, keep both of your palms facing you. With your wrists fully extended, slowly lower the barbell. Loosen your hold on the barbell slightly, and then move it lower again. Afterward, tighten your grasp and return your wrist back to its usual position. Raise the barbell once again, after you lower the barbell slowly. Repeat this exercise.
Hand Grippers
For this forearm exercise, you will need a "Hand Gripper", which can be easily attained at a sporting goods stores or online. There are numerous exercises you can do with a hand gripper. The first exercise is pretty simple. Grab the hand grippers and close them. Keep them closed for as long as you can.
Another exercise you can do with a hand gripper, is to change hands while you are gripping it and then progressively increase the number of times that you grip with each hand. Heres a breakdown of what you must do. First, with one of your hands, grip the gripper once. Then, with your other hand, grip the gripper once again. Grip one more than the previous time when you alternate hands back to your original hand. Keep up with this process up until you don't see it possible to do more.
Farmer's Walk
The "Farmers Walk" is one of the best exercises for building forearm muscle. Doing it regularly will help strengthen your forearms over time. With both hands, pick up two heavy dumb-bells. With your arms down and back straight, walk as far as you can with the dumb-bells in hand. Once you feel that your arms can't hold them any longer, safely put them on the ground and give your arms a break for a minute or so. Then, pick the dumb-bells back up and continue to walk as far as you can. For this forearm exercise, it may be best to wear a back brace, to help provide support to your lower back.
Newspaper Scrunch
This last forearm exercise targets the tiny muscles in your fingers, as well as your forearms. Take an individual sheet of newspaper. Using no other finger but your thumb and forefinger, grab on to the top corner. With only your thumb and forefinger, crush the piece of newspaper into a ball and put pressure until you feel unable to hold the ball. Do it again with the remaining hand. When you complete with your other hand, use your starting hand again, and so forth.
