Forearm strength training methods< /p>
1 Seated barbell wrist roll (palms facing up)
Sit in a sitting position, holding the barbell with your palms facing up, your forearms on your knees, and your wrists hanging in the air.
1Keep the forearm still and lift the wrist up to the maximum extent.
2 Action changes: You can use dumbbells or EZ barbells instead of barbells in this exercise.
Note: When sitting, place your feet on the ground shoulder-width apart; keep your forearms and upper arms fixed when curling your wrists; exhale when curling your wrists upward, and inhale when relaxing.
2Dumbbell wrist curls with palms upward
1 Place your forearms on a flat bench, with your wrists hanging in the air, and hold dumbbells with your palms facing up;
2. Keeping the forearm fixed, bend the wrist downward and then upward to the maximum extent.
Modification: This exercise can be performed with the arms supported on the knees; the practitioner can use dumbbells instead of barbells.
3Barbell Wrist Curls with Palms Down
1Place your forearm on a flat bench with your wrist Hanging in the air, hold the barbell with your palms facing down;
2 Keep your forearms fixed and curl your wrists upward to the maximum extent.
Motion changes: This exercise can support your arms on your knees. Perform upward; practitioners can use dumbbells instead of barbells
4Cable wrist lift
1 Sit in front of a low pulley; hold straight handles narrower than shoulders with both hands, palms upward, elbows Lean your head against the front of your legs;
2 With your wrists hanging in the air and your forearms still, draw your wrists upward and pull the cable.
The action can be changed to: This exercise can be performed in a kneeling position and the forearms are moved. Perform the exercise on a flat bench; practitioners can also use dumbbells or barbells to perform this exercise