How to Exercise the Forearms With Bands

Use resistance bands to strengthen and tone your forearms.

Use resistance bands to strengthen and tone your forearms.

When you start preparing for tank top weather, don't forget to work your forearms as well as your upper arms. Strengthening and toning your forearms enhances the toned, sleek look of your arms. It also improves your grip, which helps you perform large-muscle, compound movements, such as bent-over rows and deadlifts. You don't need to spend 30 minutes training your forearms; add these two exercises -- one targets the top forearm muscles, the other targets the bottom forearm muscles -- to the end of your arm workout, completing two sets of 12 to 15 repetitions each movement.

Wrist Curl

Sit on a bench or chair with both feet flat on the floor. Drop one end of the band on the floor and step on the middle of the band to create tension.

Place your right forearm on your right thigh with your wrist hanging off the end of your knee. Hold the handle of the band in your right hand with your palm facing the ceiling. Relax your wrist, allowing your hand to hang toward the floor. This is the starting position.

Curl your wrist, pulling your palm toward your forearm. When you can't curl any farther, pause for a count and then slowly lower back to the starting position. Complete 12 to 15 repetitions and then do the left arm.

Reverse Wrist Curl

Sit on a bench or chair with both feet flat on the floor. Drop one end of the band on the floor and step on the middle of the band to create tension.

Place your right forearm on your right thigh with your wrist hanging off the end of your knee. Hold the handle of the band in your right hand with your palm facing the floor. Relax your wrist allowing your hand to hang toward the floor. This is the starting position.

Curl your wrist, pulling the back of your hand toward your forearm. When you can't curl any farther, pause for a count and then slowly lower back to the starting position. Complete 12 to 15 repetitions and then do the left arm.

Tips

  • Band colors indicate tension, but each manufacturer has its own color-coding system. Pick a band that offers enough tension so you feel your forearm muscles working by the end of the set. If you can easily complete 20 repetitions, increase the tension.
  • You can adjust the band length to change the resistance level. If you need more resistance, step closer to the end of the band in your hand; if you need less resistance, step closer to the end of the band on the floor.
  • If your band doesn't have a handle, wrap the end of the band around your hand to create a secure grip.

Warning

  • Keep your back straight and lean forward from the hips. Do not round your lower back.
 

About the Author

Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois.

Photo Credits

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