Exercising all the major muscle groups is an essential component of a comprehensive fitness program, but some people want to emphasize certain areas of the body. Targeting the forearms, calves, triceps and biceps involves performing a very specific set of exercises. Complete one to three sets of 6 to 15 repetitions on two or three nonconsecutive days per week for each exercise, progressively increasing the amount of resistance over time for optimal results. Consult your doctor if any exercise causes any abnormal pain.
Hand Squeeze
The hand squeeze exercise targets several muscles within your forearm. It is appropriate for general forearm strengthening and also might help treat conditions such as arthritis and carpal tunnel syndrome, or injuries such as ligament sprains and muscle strains. Perform the exercise by repeatedly making a tight fist. Start without any external resistance, then squeeze a hand-grip device, a piece of paper, a rubber ball or a sponge when you feel ready. You can also submerge your hand in a bucket of rice to make the exercise more challenging.
Heel Raise
The heel raise is a classic exercise for the calves, which include the gastrocnemius and soleus muscles within the back of your lower legs. Sit on a bench or chair with your knees flexed and feet flat on the floor. Hold a weighted object, such as a dumbbell, on top of each knee. Raise your heels as high as possible to lift the weights, then lower them slowly and repeat. Elevate your toes 1 to 2 inches to increase the range of motion. You can also perform heel raises from a standing position while holding dumbbells at your sides.
Brainbuster
Performing the brainbuster strengthens the triceps, which act to extend your elbows and to control the speed of movement as you flex your elbows during the exercise. Load a barbell with your desired weight and place it on the floor behind a flat bench. Lie on your back and have a partner hand you the barbell. Position your hands about 6 inches apart, with your palms facing forward, then extend your arms above your chest. Flex your elbows to lower the barbell toward your forehead, then press it back to the starting position and repeat.
Biceps Curl
The biceps brachii, or biceps for short, is probably the most well-known of the muscles that flex your elbow because it's the most visible to the human eye, but the biceps contribution to elbow flexion is considerable when your forearm is supinated. You should perform the biceps curl exercise, with your palms facing forward to upward, to target the biceps muscle. Hold dumbbells at your sides from a standing position with your palms facing forward, then repeatedly curl the weights to your shoulders and let them back down slowly, keeping your elbows anchored to your sides. Perform the exercise with one arm at a time if desired.
References
- "Physiology of Sport and Exercise"; Jack Wilmore et al; 2008
- "Exercises for Arthritis"; Erin Rohan O'Driscoll; 2004
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- "Basic Biomechanics"; Susan Hall; 2007
- American Council on Exercise: Lying Barbell Triceps Extensions
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