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Forearm Exercises
Posted on Monday, October 31 @ 09:00:16 MSK
Topic: Home Gym | How to train the forearm muscles. How to strengthen and grow the forearms muscles with weight training, and even in under 10 minutes a week.
Wrist Curls
- Lay your forearm on a table with your hand hanging over the edge and your palm
up.
- Holding a 5-pound-weight, slowly flex your wrist 10 to 20 times.
- Turn your hand over so the palm faces down.
- Repeat 10 to 20 times.
- Switch arms and repeat.
Arm Rotation
- Standing or sitting, hold a 2-pound- or 3-pound-weight in front of you with your elbow bent at a 90-degree angle and your palm
up.
- Slowly roll your forearm to a palm-down position, then return to the starting
position.
- Repeat 10 to 20 times.
- Switch arms and repeat.
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