The forearm is the lower part of the arm a muscle that help and support the upper body muscles during workout

The forearm is the lower part of the arm exactly between the elbow and wrist,the forearm contains too long bones the radius and ulna and its forming the radioulnar joint, and forearm contains more muscles than the upper arm does. It contains both an anterior and posterior compartment.

Exercise 1:

Reverse Barbell Curl x 4 Sets

1. Grip a barbell with a shoulder width overhand grip.
2. Stand straight up with your back flat and head up.
3. Keep your elbows tucked into your sides.
4. curl the bar up towards the top of your chest.
5. Pause for a second to fully contract the forearms.
6. Slowly lower the barbell back down.
7. Repeat the movement 12 times.

Equipment Required

Exercise 3:

Standing Palms Up Barbell Behind the Back Wrist Curls

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. Note: Your wrist should be the only body part moving for this exercise.
4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
5. Repeat the movement for 12 times.
6. When finished, lower the barbell down to the squat rack or the floor by bending the knees. Caution: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

Equipment Required

Exercise 3:

Dumbbell Reverse Wrist Curl x 4 Sets

1. Sit and hold a dumbbell with an overhand grip
2. Rest your forearm on the bench at a 90 degree angle, holding the dumbbell off the side of the bench, this position is generally more comfortable on the wrists.
3. Lower the dumbbell as far as you can, then reverse curl the dumbbell back up and flex your wrist.
4. Once finish with the wright arm , pass to the left .
5. Repeat the exercise 12 times on each arm .

 

Equipment Required