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How To Build Strong Forearm

July 30, 2009


Most bodybuilders ignore forearm exercise and suffer serious forearm or hand injury. Strong forearm help you to lift heavy weight without any serious injury. Here, we give you some important forearm exercises.

1. Reverse wrist curls: It is very useful exercise to build muscle mass in the outer forearm muscle.

Hold a heavy barbell with an overhand grip and put it on your thighs. Curl your wrist as high as possible. Bend your wrist forwards and lower the bar as low as possible.

For more benefit, feel full contraction and extension.

2. Barbell wrist curls: This exercise builds your inner forearm muscle.
Sit on a bench and hold a barbell with an overhand grip. Place your forearms on the bench, hanging your wrists and hold the barbell. Now, curl your wrists and feel the forearm muscle contract. Lower the weight and get complete forearm stretch.

3. Dumbbell one arm curls: One arm curl is one of the important exercise to build muscle mass in the forearms.

Sit on a bench and hold the dumbbell. Put forearm on your thigh and hang the wrist with dumbbell. Curl your wrist as high as possible. Roll down the dumbbell out of your palms and feel a full forearm extension.

4. Behind the back wrist curls: It builds muscle mass to your inner forearm.

Hold a heavy barbell behind the back. Now, curl your wrist as high as possible and roll down the dumbbell out of your palms and get full forearm extension.

5. Reverse barbell curls: Barbell is an excellent exercise for outer forearm muscle.

Hold a barbell with an overhand grip and hang in front of you. Curls your arms while keep your elbows constant. At the top, curl your wrist and feel full contraction.


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