Do you ever wonder why you have to drop the bar during your curling exercise
even when your biceps aren't tired? Well, the reason that's happening is
because you aren't working your forearms enough. The truth is, the stronger
your forearms are, the more you will be able to curl, allowing your exercises
to isolate only on the biceps instead of both forearms and biceps. And
remember, forearms are part of your arms, too. They'll help you get the
pythons you want, so treat them with respect!
The forearm exercising can be broken down into four different exercises.
- Wrist curls
- Reverse wrist curls
- Hammer curls
- Reverse curls
WRIST CURLS:
There are many forms of all the wrist curls, including barbell, dumbbell,
etc. But, the overall motion of the wrist curl is when you take either
dumbbells or a barbell in your hand, palms facing the ceiling, and you bend
your wrists upward. I like to kneel down next to a flat bench and rest my
arms on the bench, letting my wrists hang over the edge, keeping full
resistance on the wrists. You can find an animated picture of this on the
exercises/anatomy page.
REVERSE WRIST CURLS:
This being the opposite of the wrist curl, arms extended straight out, the
top of your hand facing the ceiling, and you curls your wrists the exact
opposite directions. there is also an animation of this.
HAMMER CURLS:
More of a bicep exercise, hammer curls work your inner biceps and your outer
forearms. The same as a curl, except your hands should be parallel to each
other.
REVERSE CURLS:
Have your arms in the exact same setup as the reverse wrist curl. Now curl
your entire forearm up, just like you were doing a curl, only reversed (hence
the name). This should most definitely be done with a barbell, because that
helps keep your form straight.
As I have already mentioned, there are many variations to these exercises.
But don't think that you should skip them because they are useless, because
they do work on the biceps somewhat. I have researched a different forearm
exercise, but I didn't like the way it was explained, because it concentrated
more on weight instead of form, which is more important for your forearms. I
will show you this exercise, but It isn't too effective.
You take a barbell in your hands, and let your arms hang down, still holding
the barbell in your hand. Slowly bring your arms up and stop when your arms
are almost parallel. This is said to work your Forearms as well as your
biceps, but it doesn't work well on me. I suggest staying on the basics, and
take the little stuff seriously, it helps in the long run a lot! Once you
develop huge forearms, your biceps will shoot up big time!
Thanks, and always remember:
Nobody pays to see second place,
Ryan Mclane
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