It is very important not to ignore the work of the forearm during exercise. Priority should be given to the hands, wrists and forearms when preparing and exercising. Next, I will review and show a few extensions and basic exercises that will allow you to build a powerful and symmetrical forearm.
Usually, the biceps and triceps are the focus of upper limb development, while the forearms and wrists receive the least attention. But the forearms and wrists allow us to exercise and develop and maximize the power of the biceps, triceps, deltoids, chest and back. Therefore, we must invest time and effort to optimize the strength of our hands, wrists and forearms.
As an orthopaedic surgeon, I often talk to many of my athletes and patients about the development of the forearms and legs. Many of them complain that their legs and forearms are as thin as birds. But if your legs and forearms work, they will react and develop. We must do this work and eliminate any excuses such as “My legs are always small” or “My forearms don’t seem to get fat.” Do your work well and get results
Bend your wrist and use your right elbow to hold for a maximum of 30 seconds, but do not block.
Stretch your wrist for 30 seconds with your right elbow. A total of 2 groups for a total of 2 minutes. These three initial stretching exercises will allow you to perform more complex and intense weight lifting exercises to optimize muscle development and forearm strength.
1.Bend and stretch all your fingers while fully punching for 30 seconds. Then, open and close your fingers, two groups each, for a total of one minute.
2.Bend your wrist and use your right elbow to hold for a maximum of 30 seconds, but do not block.
3.Stretch your wrist for 30 seconds with your right elbow. A total of 2 groups for a total of 2 minutes. These three initial stretching exercises will allow you to perform more complex and intense weight lifting exercises to optimize muscle development and forearm strength.
4.Sitting wrist curl: When sitting straight on the back, put your forearm on the thigh and give a thumbs up. Use a weight of 5, 10 or 20 pounds at the hammer position and slowly raise it back and forth 3 times, 20 times each time. This will form your diaphragm, which is inserted into the distal part of the forearm of the wrist. The greater hypertrophy of this muscle will give the forearm more definition and balance.
5.Straight curls sit on the wrist – this is to develop your flexor. In the sitting position, the forearms and palms on the thighs face up, and the weight of the palm is 5, 10 or 20 pounds, bending the wrist upwards. Maintain a good relationship between the forearm and the thigh to improve the stability and isolation of the wrist and forearm muscle tissue. Carefully place your wrist three to four inches from your knee for a full range of motion. Do 3 groups of 20 repetitions.
6.Curly wrists sit upside down – this is the development of the extensor and the thigh in the sitting forearm also posture, the palms down, the distance from the knees three or four inches from the knees. Hold the weight and fully stretch your wrist. Do 3 sets of 20 and make sure not to lift the elbows of your thighs while stretching your wrist. Keep your palms down.
7.Finger curling: This is a simple exercise that gives you the power of your fingers and hands. Just feel and hold 5, 10 or 15 pounds in your hand. Turn the palm up and place the back of your hand on your thigh. Let the weight roll off your fingers, then bend your fingers and hold the weight again. During the practice, remember to put your back on your thighs. Use weight to properly control and perform exercises.