For ages, guys have been aware that building their arm muscles will not only help them in doing everyday activities but will make a lot of ladies swoon over them. However, bicep exercises are not enough to build muscles but in addition you need to do a complete forearm workout. There are numerous easy exercises you can indulge in, which can assist you in strengthening your forearms.
In order to perform these exercises you will require some basic equipment such as Dumbbells, barbells, hand grippers or cables. Once you have purchased these, you can follow some of the simple exercises listed below:
Reverse Barbell Curl: Your bicep muscles and your extensor muscles in the forearm are the target of this particular exercise. First, you should stand with your feet are shoulder width apart. Use an overhand grip to hold a 20 pound EZ Curl bar. Keep your elbows tight to your ribs and rest your arms on your thighs. Until your forearms are just above parallel to the floor, keep curling the bar. While flexing the forearms, stay in this position for two seconds and then lower the weight back to your thighs slowly in a resting position. This should be repeated for 20 or 25 sets and you should complete at least three sets. When you can do these sets easily, start to increase the weight by five pounds.
Farmer’s Walk: For building forearm muscles, this is the best exercise there is. Over time and with regularity, you can strengthen your forearm muscles. Pick up two heavy dumbbells with both hands. Walk as far as you can with the dumbbells but keep your back straight and your arms down. Put the dumbbells on the ground for a minute or two when your arms start feeling tired. Then begin again. In order to provide support to your lower back, you can also use a back brace.
Hand Grippers: You need to purchase hand grippers for this exercise which can be bought online from amazon.com. Using the hand gripper you can do multiple exercises. First off, you can hold the grippers and close them and keep them so as long as possible. Another alternative is to change hands while you are gripping the hand gripper and then steadily increasing the number of times you can grip it with each hand.
Barbell Wrist Curls: For building the muscles in your forearm, this exercise is ideal and highly efficient. You have to sit on a bench, lean forward slightly and keep your forearms between your legs. You have to keep your palms up facing you when you pick up the barbell. Slowly start lowering the barbell but keep your wrists extended. Move the barbell even lower after slightly loosening your grip on it. Then return back to your original position after tightening your hold. After you lower the barbell slowly, raise it once again. Try to repeat this exercise as much as you can.
Dumbbell Wrist Curls: In this exercise, you need to take 10-20 pounds dumbbells in your hands and then kneel over a flat bench with your palms down. To enable a full range of motion, rest your forearms on the bench but keep your wrists extended around 3 feet off the edge. You then have to roll your wrists down and then up but pause for two seconds at the top. Do at least 20 repetitions of this exercise and approximately four sets.
Newspaper Scrunch: This particular exercise is designed to target the tiny muscles of your forearms and fingers. First take a newspaper, an individual sheet. Grab onto the top corner of the sheet using your forefinger and thumb but no other finger. Now crush the sheet of newspaper into a ball with your forefinger and thumb until you are unable to hold it anymore. Use the remaining hand now and once this is done use the previous hand and continue.
A successful and effective forearm workout can be achieved by applying any or a combination of these exercises. You will find others as well such as wrist rollers. Use the ideal combo and see your muscles building with each passing day!