Exercises for your forearms involve targeting the three small muscle groups located between your wrist and elbow. The front or top part of your forearm is made up of the extensors and brachioradialis muscles which enable you to extend your wrist back toward your forearm. The flexors make up the underside of your forearm and are responsible for finger movement as well as for bringing your palm toward your forearm. To exercise your forearms it helps to have a bench, a set of dumbbells, and a barbell.
Dumbbell Wrist Curl--Extension
This dumbbell exercise primarily targets the extensors while also recruiting the biceps. Hold one dumbbell in each hand. Position yourself on your knees with your elbows resting on a flat bench. Keep your arms bent in a 90-degree angle with the dumbbells hanging freely off the bench pad. Stiffen your wrists so that you start in neutral wrist position. Slowly bend your wrists, allowing the dumbbells to move towards the floor, and pause in the downward position. Exhale and slowly bend your wrists back through neutral into full extension, curling your hands back towards the top of your forearms. Hold this position briefly and return your wrists to the neutral position. Perform 10 to 12 repetitions.
Dumbbell Wrist Curl--Flexion
This exercise targets the flexors located on the undersides of your forearms. Stay on your knees with your arms resting on the bench pad. Simply turn your arms over so that the backs of your forearms are on the pad and your palms are facing up. As before, allow the dumbbells to hang freely off the edge of the pad and begin with your wrists in neutral position. Inhale and slowly bend your wrists allowing the dumbbells to move towards the floor; pause and briefly hold this position. Exhale as you curl both wrists back to neutral wrist position. Perform 10 to 12 repetitions.
Standing Reverse Barbell Curls
Reverse barbell curls target the forearm extensors as well as the biceps. Stand with your legs and feet hip-width apart. Grip a barbell with an overhand grip with your arms shoulder-width apart. Stand up tall, with your abdominals tucked in, your glutes contracted and your head centered between your shoulders. Start with the barbell resting on your thighs with your elbows tucked into your sides. Curl the barbell up towards the top of your chest, pause at the peak of the contraction and slowly return to the starting position. Perform 10 to 12 repetitions.
Behind-the-Back Barbell Wrist Curls
Finish off your forearm routine with behind-the-back barbell wrist curls, which target the flexors and strengthen your wrists. Stand up tall with your feet hip-width apart, shoulders pressed down and back and abdominals tucked in tight. Hold the barbell behind you with your arms extended straight down. Curl the barbell up towards your buttocks using only your wrists and forearm muscles. Return to the start position allowing the barbell to roll down into your finger tips. Repeat the curl and roll movement for 10 to 12 repetitions.
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