Although frequently overlooked, forearm exercise is essential to maintaining wrist mobility and arm strength as you age. According to the Mayo Clinic, strength training is a key element for overall health and fitness and can offer a wide range of benefits such as reduced body fat and increased lean muscle mass. While some weightlifters may eschew forearm exercises for biceps and triceps exercises, strength trainers would be wise to keep these vital muscles in mind as they exercise.
Barbell Wrist Curls
This basic forearm exercise offers a potent workout for the forearm flexor muscles. According to weightlifting expert Lee Hayward, this workout is best practiced while sitting on a flat bench with your forearms laying on your thighs. Lean forward and grip an unweighted barbell with your hands so that your palms are facing upward and slowly curl your wrists up as high as possible while keeping your forearms immobile. Curl your wrist back down and allow the barbell to gently roll down to your fingertips before you begin another repetition, and repeat 10 to 15 times as needed.
Plate Pinch
The plate pinch is a common exercise for boxers and martial art athletes seeking to reinforce the muscles around the forearms and wrist region. For this exercise "Bodybuilding Magazine" recommends using the same sort of weighted plates you would put on a barbell for a bench press or other weight lifting exercise. Place two wide-rimmed plates side-by-side so that the smooth sides face each other and grip the plates together using your thumb on one side and four fingers on the other. Squeeze the plates together tightly as you slowly lift both plates in a curling motion toward your shoulder. Hold for as long as you can before slowly returning the plate and switching hands.
Knuckle Push-Ups
The knuckle push-up is a modified push-up exercise that involves balling your hands into fists instead of placing your palms on the ground. Begin as if you were setting up for a conventional push-up by lying face-down on the ground and placing your hands on the ground alongside your shoulders. Ball your hands into fists so that your knuckles are resting on the ground and lift yourself off the floor as if you were punching the floor with both of your hands at the same time. Although more difficult than the normal push-up, this exercise is an effective way to build strength and size in the forearms.
Dumbbell Forearm Curls
Similar to the barbell curl, dumbbell forearm curls offer the added benefits of being able to alternate repetitions with the help of individual weights. For best results, select a preacher curl bench or other exercise surface that allows you to rest the bottom of your forearms on a sturdy surface while your hands hang freely. Grip a dumbbell in each hand and slowly curl your wrists up and down so that one wrist is rising while the other is curling downward. Continue for 15 repetitions or as long as possible.
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