If we talk about a well-built body, then the image of a bodybuilder with six-pack abs and attractive forearms along with great biceps is formed in our mind. Today we will tell you about this part of the body which we know as 'forearms' in this article.
Lets see how you can develop your forearms. There are two types of muscle groups in your forearms, one of which helps arm extension. The other group of muscles, the one that causes one to flex, can be seen doing its job if you bend your wrist downwards. When you grip the weights while doing most weight exercises, you are developing your forearms as well. However, the following exercises can further develop them better.
Step 1: Reverse Curls
Develop your brachioradialis by doing these exercises, which is a muscle that is part of your forearm. Spread your feet out shoulder width and put your hands in front of your thighs making your palms face you with dumbbells in your hands. Raise the dumbbells remembering to make your upper arms and body remain touching. Squeeze and slowly return to the starting position.
Step 2: Reverse Wrist Curls
His exercise is done on the end of a bench with an overhand grip to hold a barbell. Then, lay your arms across your thighs and let the barbell hang down in front of the knees. Keep your forearms completely still and bending your wrists, raise the barbell. Squeeze for a second and repeat the exercise after descending the barbell.
Step 3: Wrist Flexion
Sit on top of the edge of a bench while in the same position as arm extensions. Making your arms face upward, however. Holding on to a barbell, bend both of your wrists so your palms face away from your feet. Make your palms face the direction of your body by bending your wrists and curling the bar up to contract forearm muscles. You'll want to restart the exercise once you bring it back down after squeezing the bar.
Step 4: Working Forearms
Holding your upper hands straight, bend both wrists and squeeze. Return to the start position and bend them behind you laterally. Squeeze it once more and return it to your front. Do it back and forth.
Step 5: Knuckle Push-Ups
Doing pushups with your knuckles is very good. If you want to have a stronger punch of it you want stronger forearms. Your fists need to be directly under your firsts and on the ground. Curl your toes right under your feet and with a straight back, do a normal pushup. Not going down too fast, lower your body and when you've reached three inches or so above the ground, go back up.
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