Weak forearms and grip are a limiting factor of strength training for many. Forearms are major assisting muscles. Behind the back barbell wrist curls work the forearm flexor very well. Have the hands around shoulder width apart. Curl and exhale and pause at the top and slowly lower while inhaling.
Seated Wrist Curls for Forearm Flexors
This is another exercise for the forearm flexors. Rest your forearms on your thighs with your hands hanging past your knees and palms facing the ceiling. Slowly lower the weights until your wrists are in full extension. Pause at the bottom then curl up. Exhale as you curl and inhale on the return.
Seated Wrist Curls for Forearm Extensors
Seated dumbbell wrist extensions work the forearm extensors. Rest your forearms on your thighs with your hands hanging past your knees and palms facing the floor. Drop your hands slowly (while inhaling) until you feel a good stretch in the extensors then bring them back up (while exhaling).
Forearm Extension with Band
This forearm extensor exercise is good to perform at the end of a forearm workout. It is rather easy but you can hold the contraction and really feel the burn. Loop a booty band around your foot. Rest your forearm on your thigh. Grab the band and extend the hand toward the ceiling with palm facing down. Perform about 20 reps.
Forearm Flexion with Band
This is another forearm extensor exercise that is good to perform at the end of a forearm workout. It is rather easy but you can hold the contraction and really feel the burn. Loop a booty band around your foot. Rest your forearm on your thigh. Grab the band and extend the hand toward the ceiling with palm facing upward. Perform about 20 reps.
