Forearm Workouts | 6 Best Exercises for Mass | By Omar Zayn Blog

July 27, 2018


The Best Forearms Exercises of All Time -Omar Zayn Blog


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Forearm Workouts
Forearm Workouts

1.Underhand Wrist Curls

Instructions:
  1. Hold a dumbbells or barbell in both hands and then find a way to support your forearm. 
  2. You can do this with your spare hand, or you can do it by resting the lower portion of your arm on a weights bench while keeping it parallel to the floor. The palm should be facing up. 
  3. Now you’re going to let the wrist relax so that the weight hangs back, before you curl the weight upward and toward your body using only your hand

Forearm Workouts | 6 Best Exercises for Mass |
Underhand Wrist Curls

2.Underhand Wrist Dumbbell

Instructions:
  1. Hold a dumbbell in one  hand and then find a bench to support your forearm. 
  2. You can do this with your spare hand, or you can do it by resting the lower portion of your arm on a weights bench while keeping it parallel to the floor. The palm should be facing up. 
  3. Now you’re going to let the wrist relax so that the weight hangs back, before you curl the weight upward and toward your body using only your hand

Forearm Workouts
Underhand Wrist Curl


3.Standing Overhand Grip Wrist Curl

Introduction:-

  1. Stand holding a barbell about 4-6 inches in front of your thighs, using a overhand grip. Both your hands and feet should be spaced shoulder-width apart. 
  2. Extend your wrist to lift the weight up as high as you can. Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the bar back to the start. 

Forearm 6 Best Exercises for Masss
Standing Overhand Wrist Grip Curl

4.Dumbbell one-arm reverse wrist curl 

Instructions:-

  1. Holding a dumbbell in one hand, kneel by the side of a flat bench.
  2. Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge.
  3. Exhale as you raise the dumbbell by extending your wrist.
  4. Hold for a count of two.
  5. Inhale as you slowly lower the dumbbell to the starting position by flexing your wrist.
  6. Repeat 3X12 or  for the recommended number of repetitions.
  7. Repeat the exercise with your opposite arm.
Forearm 6 Best Exercises for Mass
Dumbbell one arm reverse wrist curl

5.Seated Reverse Barbell Wrist Curl

Introduction:-
  1. This movement is performed with a barbell in a seated position.
  2. Sit on a bench, leaving enough room to place your arms on. Bend forward slightly.
  3. Grasp the barbell with an overhand grip. Place your hands very close together matched by your elbows. 
  4. Your arms should be flat on the bench with your hands at the edge so they are able to bend down. First, bend your wrist to allow for the weight to hang down, you will feel a stretch. Next, roll the weight up until your upper forearm contracts.
  5. Slowly lower the weight back to a fully extended position. Repeat the movement.
Tips
  1. When you contract the muscle at the top, lift you arms slightly towards you to get a greater contraction.
Forearm Workouts | 6 Best Exercises for Mass |
Seated reverse barbell wrist curl

6.Barbell behind the back wrist curls

Instructions:-

  1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
  2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
  3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. 
  4. Note: Your wrist should be the only body part moving for this exercise.
  5. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
  6. Repeat 3X12 or for the recommended amount of repetitions.
  7. When finished, lower the barbell down to the squat rack or the floor by bending the knees. 
Variations: 
You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.

Forearm Workouts
Barbell behind the back wrist curl
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