46. Exercises For Forearms: Between elbow and wrist.
Description
This article is from the Fitness FAQ, by Jeff Gleixner (glex@cray.com) with numerous contributions by others.
46. Exercises For Forearms: Between elbow and wrist.
SEATED WRIST CURLS
Set-up: Seated on the middle of a flat bench in a straddle
position. Place forearms on bench, palms up so the wrists
are just over the edge of the bench. Legs parallel to bench
are be used to keep forearms from spreading apart.
Movement: Lower hands, keeping forearms on the bench, until the
palms face away from the body. Lift the hands, by bending at
the wrist, until palm is facing the body.
Adding Resistance: Dumbbells or a barbell may be used. Allowing
the bar to roll partially down the hand, while lowering the
hand, will help strengthen the hand/gripping muscles.
Variations: Standing with barbell behind back back, hands on
the butt or upper hamstrings and curl the weight by only
using the wrists.
Muscles Worked: Forearms and muscles in hands.
STANDING REVERSE CURLS
Set-up: Exactly the same as regular curls except that the grip
is a palms down instead of a palms up grip. Grasp bar with
palms down and resting on upper thighs.
Movement: Curl weight until forearms are perpendicular to the
floor. Lower weight slowly back to upper thighs. Keep upper
body and elbows motionless.
Adding Resistance: Dumbbells or a barbell may be used.
Variations: Use EZ-curl bar or a cable pulley machine.
Muscles Worked: Forearms and biceps.
WRIST ROLLS
Set-up: With hands on a turnable dowel, preferably with the forearms
parallel to ground.
Movement: Rotate dowel in one direction, then in opposite direction.
Adding Resistance: These are usually performed on a machine that
has an adjustable resistance dial.
Variations: One of the best forearm exercise can be done by making
a weighted rolling device. Get a wooden or metal dowel about 1.5
inches in diameter and about 2.5 feet long, and about 2.5 feet of
thin rope. Drill a hole through the dowel, at the midway point,
big enough to accommodate the rope. Put the rope through the hole
and tie a knot at it's end. At the other end attach a weight.
Rolling the dowel, keeping the forearms parallel to the ground,
will raise the weight. Roll until the weight touches dowel then
roll in the opposite direction until the weight goes all the way
down and back up to the dowel. Add weight or more reps as needed.
Muscles Worked: forearms and hands.
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