Your biceps and shoulders are not the only things to flaunt while flexing your arm; the forearm is just as important as those other two. Forearms are immediately noticeable as they spend more time in clear sight. Forearms deserve the equal respect and here in this article, they will duly achieve their significance.
Building forearm brings the charm to the whole arm. The symmetrical fuller build makes your arms appear extra bigger. To achieve this one needs to target forearms separately.
1. Barbell Wrist Curls
Always focus on getting that full range of motion. Put your knees on the floor and incline forward resting your forearm on the bench; your wrist should protrude from the edge of the bench. Hold the barbell with an underhand curl and move your wrist up and down without any other movement of your arm. Don’t forget this awesome common exercise to get those forearms. Do 4 sets of 30 reps.
2. Barbell Reverse Wrist Curls
While keeping the same position as above now hold the barbell with palms facing down. Keep your thumb over the barbell to get the maximum burn. This exercise is a little harder to do but it is worth it. Try keeping lighter weights to get the full range of motion. Do 3 sets of 15 reps.
3. Behind the Back Cable Wrist Curls
Keeping your back towards the cable pulley machine lift a straight bar. Curl the bar with the help of your forearms; this posture helps in isolating forearms muscles. Hold the contraction for a few seconds to build up the tension. Do 3 steps of 12 reps.
4. Reverse Grip Barbell Curls
This exercise requires the same holding position of barbell as barbell reverse wrist curls. This compound exercise helps to grow the forearms muscles extensively. Squeeze the target muscle as you go up. Do 3 sets of 12 reps.
5. Farmer’s Walk
One of the easiest exercises to perform out there, farmer’s walk build grip strength which helps in performing other exercises also. Take a dumbbell in your hands and walk around with the weight. Do 2 Sets of 1 Minute walk.