Have you ever heard someone say, "Look at the forearms on that girl?" Probably not, because when working out, females tend to focus on problem areas, such as the legs, tummy and tush. Working the six flexor muscles at the front of your forearm, the eight extensor muscles at the back of your forearm and the fleshy brachioradialis at your elbow joint, can result in a stronger, more stable grip that can help optimize your strength-training routine. Strengthening these muscles above your wrists makes them stress-resistant and less prone to injuries such as muscle strain. A few minutes of your workout is all it takes.
Items you will need
- Workout bench
Dumbbell Hammer Curls -- Brachioradialis
Grasp a set of dumbbells and stand upright with your feet hip-width apart. Extend your arms along your sides and turn the dumbbells so your palms face your body.
Tighten your abdominals to support your back, bend your left elbow and bring the dumbbell up to your left shoulder until your forearm is perpendicular to the floor. Your thumb should come up first and your elbow should remain close to the side of your body. Avoid using momentum and swinging the dumbbell up -- keep your upper body still and use your arm muscles to create the movement.
Lower the dumbbell slowly to the starting position and repeat the exercise with your right arm to finish one repetition. Do three sets of eight to 12 repetitions.
Dumbbell Wrist Curls -- Flexors
Grasp a set of dumbbells and kneel in front of a bench, positioning your forearms and elbows on the bench so your palms face up and your hands extend over the edge of the bench. Alternatively, rest your lower arms on your thighs while sitting in a chair.
Bend your wrists back so your knuckles point to the floor, and pause for one second. Avoid moving your arms or body -- move only your hands and wrists. Firmly hold onto the dumbbells and don't allow them to roll down toward your fingers.
Curl your wrist up and toward your forearms so your knuckles point to the ceiling. Sense the stretch in the back of your hands. Pause for one second and repeat the exercise eight to 12 times, aiming to complete three sets.
Reverse Dumbbell Wrist Curls -- Extensors
Kneel in front of a bench with a set of dumbbells and position your forearms and elbows on the bench so your palms face down. Extend your hands and wrists over the edge of the bench, keeping them aligned with your forearms. Alternatively, sit on a chair and use your thighs instead of the bench.
Bend your wrists so your knuckles point to the floor for one second. Only move your wrists and hands while keeping your body still and holding the dumbbells firmly in your hands.
Curl your wrists back as far as you comfortably can so your knuckles point up. Pause for one second and repeat the exercise, completing three sets of eight to 12 repetitions.
- Use dumbbells that are heavy enough so the last repetition of each set is challenging to finish, but not too challenging to the point where you sacrifice your form.
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