Lee Walker Personal Training
Lee Walker Personal Training

Forearms

These muscles are utilised for grip and form part of the lever action of the arms.

 

 

Finger Curls

 

Start position

Finish Position

 

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull

 

  1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
  3. Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
  4. Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

 

Farmers Walk

 

Start Position

Finish Position

 

Type: Strongman
Main Muscle Worked: Forearms
Other Muscles: Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
Equipment: Other
Mechanics Type: Compound
Level: Intermediate
Sport: Yes
Force: N/A

 

  1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
  2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
  3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

 

Palms Down Wrist Curl Over Bench

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No

Force: Pull

 

  1. Start out by placing a barbell on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
  6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  7. Repeat for the recommended amount of repetitions.

Variations:

  • This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
  • You can also use a dumbbell instead of a barbell.

 

Seated Two Arm, Palms Up Low Pulley Wrist Curl

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Forearms
Equipment: Cable
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull

 

  1. Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
  2. Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
  3. Now hold the handle with both hands, palms up, using a shoulder-width grip.
  4. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
  5. Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
  6. Lower the bar as far as possible, while inhaling and keeping a tight grip.
  7. Now curl the bar up as high as possible while contracting the forearms.Tip: Only the wrist should move; not the forearms.
  8. After a second contraction at the top go back to the starting position as you inhale.
  9. Repeat for the recommended amount of repetitions.

Variations: This exercise can be performed also with a single handle attachment (one arm at a time) or with free weights (barbells or dumbbells) using one arm and two arm variations.

 

Wrist Rotations With Straight Bar

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull

 

  1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
  2. Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
  3. Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.

 

Plate Pinch

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Forearms
Equipment: Other
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Static

 

  1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
  2. Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
  3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
  4. Repeat for the recommended amount of sets prescribed in your program.
  5. Switch arms and repeat the movements.

Caution: Attempting to hold the weighted plate for too long can cause you to drop the plate. As a result, it may land on your feet or other areas which may cause an injury. So if you feel like the weight is about to slip out of your hand, slowly bend your knees while keeping your back straight and put the plates on the floor.

 

Dumbell Lying Pronation

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull

 

  1. Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
  2. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
  3. Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso. Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your starting position.
  4. As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is parallel to the floor. At this point you will hold the contraction for a second.
  5. As you breathe in, slowly go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Caution: There is no need to go heavy with this exercise. Too much weight will cause rotator cuff injury.

Variations: This exercise can be performed standing.

 

Dumbell Lying Supination

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull

 

  1. Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
  2. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
  3. Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
  4. As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
  5. As you breathe in, slowly go back to the starting position.
  6. Repeat for the recommended amount of repetitions and then switch to the other arm.

Caution: There is no need to go heavy with this exercise. Too much weight will cause rotator cuff injury.

Variations: You can perform this exercise standing and with cables.

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