Forearm training is often not one’s focus while working out. Most of us pine for a strong chest and enviable biceps but tend to overlook the important details like hamstrings, calves and forearms. If developed properly, these details that ordinarily escape our attention, can lead to a well proportioned and balanced physique.
Your forearms are an important part of your physique and adequate attention must be paid to work on them. Come to think of it, how attractive are huge upper arms without a set of well developed forearms? Other than adding to your appeal, they also add strength to your body and lead to mass development in areas such as your shoulders and biceps.The important thing you must realize is that though lifts such as rows, pull ups and curls stimulate your forearms, a specialized workout and training must be adopted to reach the best of your forearm potential. A haphazard following of random arm exercises is not what the situation demands. Forearm training needs the same focus and discipline you devote to the other parts of your body. To build a strong set of forearms, lay out a proper plan of action to ensure maximum development.It is necessary to understand the biology before proceeding further. The forearm is primarily a complex group of small muscles that perform a variety of functions. The Brachialis and Brachioradialis play an important role in elbow flexion and aid the forearm while curling. The Pronator Teres performs the function of aiding the forearm and elbow flexion. The flexors in the forearm curl in the palm and the extensors help in flexing the palm out. A complete training program must include exercises for the development of all areas of the forearm. So to serve the purpose, we have 3 ways that will help you build stronger forearms.Now that you have understood the anatomy of the forearm, it is time for some action. It is time to learn what goes into an outstanding set of forearms. Following are some exercises designed to build an amazing set of forearms and must always be performed in good form:
1. Wrist Curls
Use a barbell, dumbbells or a cable to perform the basic wrist curl (that works on the flexors). Dumbbells can be extremely useful when you find it difficult to use a straight bar. Grab the weight at about your shoulder’s width and lay your forearms on your thighs or across a bench, making sure your hands extend toward the floor. In the beginning, stretch your forearms out, let the weight lower to the floor and keep a firm grip on the bar. Reverse the motion and return to the top.
Avoid jerking the weight while curling, as this may lead to an injury.
2. Reverse Wrist Curls
Just like wrist curls, perform the reverse curls with your palms facing down and working on your extensors. Use a barbell, dumbbells on your thighs with the palms facing the floor. Allow the weight to stretch and work on your extensors. Reverse the motion. Make sure you don’t swing the weight and control your movement.
3. Hammer Curls
Though they are usually used for a biceps workout, hammer curls prove to be a great exercise for training the forearms. They work on your Brachialis and Brachioradialis along with the Biceps. To perform them, hold a pair of dumbbells on your sides with the thumbs facing forward. Curl the weight toward the shoulder in a motion similar to hammering. Return to the original position and repeat.
After forearms, it’s time to build some stronger muscles. Perhaps these 5 simple ways of gaining muscles naturally shall help you.