subject: Forearm Development [print this page] Forearm development is easier than you thinkForearm development is easier than you think. There are two muscle groups that are very important in your forearms, one of which is responsible for extending your arms as they curve. Bend your wrist downward to see the other muscle group, which causes flexion. Not only will the following exercises help develop forearms, but other exercises, that you do with weights, improve forearms because your grip on them.
Step 1: Reverse Curls
A forearm muscle that youll be developing with these exercises is the brachioradialis. Place your hands in front of your thighs and make the palm area face you. Spread your feet out as well, about shoulders width. The upper arms should always touch your body, and raise the dumbbells. Squeeze and return to the start.
Step 2: Reverse Wrist Curls
Do the exercise on the edge of a bench with your barbell held with an overhand grip. Laying your forearms across your thighs, let the barbell hang down your knees. Keep your forearms still and bend both wrists while raising the barbell to the highest height possible. Squeeze and let loose while lowering to the start position.
Step 3: Wrist Flexion
Get into the same position as if you were doing arm extensions while sitting on the edge of a bench. Just face your palms upwards, though. Hold onto a barbell. Bend both wrists so that both palms face away from your knees. Contract your forearm muscles by curling the bar up which can be done through bending your wrists until the palms face your body. For a split second, squeeze the barbell and return it to the start position. Then, repeat.
Step 4: Working Forearms
Keep your upper arms perfectly straight and bend your wrists forward and laterally. Then, squeeze and return to the start position and bend them bend you laterally.
Squeeze again and again, alternating in back and front of you.
Step 5: Knuckle Push-Ups
You can do knuckle push-ups for forearm development and a better punch. Your fists must be placed directly under your shoulders, and on the ground. Curl your toes beneath your feet and do a pushup while having a straight back. With a slow speed, lower your body and when youre roughly three inches from the ground, you can go back up.
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