Forearm Exercises at Home With Dumbbells Forearms and forearms are rarely practiced by people. At the same time, many people say that their forearms muscles are not growing. Those people must ask themselves one thing, how many times they exercise fourarms a week. They will respond to this, not even once ..!
I can understand that you use forearms in almost all exercises, but if you want to get thick and strong forearms, you have to give them some time to train.
Most people are seen to tone their hand biceps and triceps, but not the forearms. Not all people give the forearms as much priority, as they seem to be attractive after being toned. The truth is that if you have good forearms, not only will it improve your whole arm, but it will also help you with other lifts like bench press and deadlift.
For strong arms, it is important that you give equal importance to the forearms like everybody muscle and dispose of it one day to tone it. So today I am telling you about some exercises of Fourarms, which can give you better results.
About forearms muscles
Forearm Exercises at Home With Dumbbells The part between your elbow and the wrist is called four arms.
There are two muscles inside the forearms.
Forearm Exercises at Home With Dumbbells
Wrist Extensors – The outer part of the forearms when moving the wrist.
Wrist Flexors – When you clench your fist, your nerves begin to appear on the inside of the hand, the part.
Best Workout for Fourarms
1. Reverse Curls
Forearm Exercises at Home With Dumbbells This is an exercise that I am sure you have seen some people doing after completing their biceps workouts. However, this does not really work well for FourArms.
Reverse curl is a very good way to train your forearms at the end of your workout, as the movement to perform this exercise is quite simple.
To do this you will need a barbell. Then after holding it as shown in the photo, stand straight with your palms facing back. The barbell’s grip should be slightly out of shoulder width. Now curl the barbell by pulling it towards your chin.
- Apply 3 sets of 15-20 of this exercise.
2. Behind the Back Wrist Curls
Forearm Exercises at Home With Dumbbells This can be the best exercise for forearms, just keep in mind that in this exercise you have to use a thick barbel. To do this Barbell has to hold the back of his glutes in the position shown in the photo, but make sure that your palms are away from the glutes.
After the strong grip, now gently curl the barbell using your wrist. After curling up, stop for a second and then slowly come back to the previous position. This is an isolation exercise, so make sure that while doing this exercise, only move your wrist and not the entire body.
- Apply 3 sets of 15-20 of this exercise and can also add weight according to the capacity.
3. Bench Wrist Curls With Barbell
Forearm Exercises at Home With Dumbbells You can use a barbell or dumbbell to do this exercise. Place your hands on the bench as described in the photo and kneel on the floor and curl the barbell upward first and come back to the old position after stopping for a second.
Keep in mind that while doing this workout, only your wrist should be moved, not the whole hand. If using dumbbells, keep the movement the same.
4. Reverse Wrist Curls On The Bench
Forearm Exercises at Home With Dumbbells This exercise is also similar to the rest. In this, you have to hold the barbell by placing the palms facing the front. This workout can be done with barbells as well as dumbbells.
To do this, just kneel in front of a bench and place your forearms on the bench, while your wrist hangs on the edge of the bench. Now pull the weight upwards with a weighted grip. Do not use heavyweight in this exercise, otherwise, your wrist may get injected.
5. Towel Or Rope Pull-Ups
Forearm Exercises at Home With Dumbbells You can increase power in your forearms and wrists by holding on to a rope or towel. If you have a triceps rope, put it around a pull-up bar and start pulling up on it. But if you have a towel, hold it at the ends and start doing pull-ups. This will strengthen your grip and body weight will also tone your muscles.