Forearm workouts can help you improve grip strength, posture, balance and upper-body strength.
The forearm is the part of the arm that goes from the elbow to the wrist. There are two bones, one on the lateral side and one on the medial side. The anterior and posterior sides of the forearm help with movement of the elbow, the wrist and the fingers and thumbs.
Why are forearm workouts important?
When you do exercises to strengthen the forearms, you’re essentially building better grip strength. Everything from picking up objects to opening cans to playing sports with your hands is made possible by the strength of your forearms!
Forearm exercises focus on strengthening the muscles that cross over your elbows, wrists and hands and help improve your ability to perform daily tasks. A stronger grip helps you lift things, hold things, move things and carry things with your hands and arms.
Here are 13 exercises to strengthen the forearms.
Reverse curl
Stand with your feet shoulder-width apart. Hold one dumbbell in each hand with your palms facing behind you. Imagine you are doing a bicep curl, but with your palms facing down toward the ground. Pull the weights up toward your shoulders and chest, like you would for a bicep curl, stopping when they are parallel to the floor. Lower them down to the starting position. Repeat 10 times.
Palms-up wrist curlÂ
Sitting in a chair, hold a dumbbell in each hand and rest your wrists on your knees. Raise your hands as high as you can without moving your arms. Don’t let your wrists rise up either. Pause for a moment, and then lower your hands to the starting position. Repeat 10 times.
Palms-down wrist curlÂ
Sitting in a chair, hold a dumbbell in each hand and rest your wrists on your knees with your palms facing down. Raise your hands as high as you can, without moving your arms. Your wrists should stay down, too. Pause for a moment, and then bring the hands back to the starting position. Repeat 10 times.
Crab walk
Start in a reverse tabletop…
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