Your forearm muscles allow you to lift things and move efficiently. When these muscles are weak, multitasking can be a challenge and lifting objects can cause injury. Strong forearm muscles will also let you enjoy a better grip and make grabbing things a breeze.
To strengthen these body parts, you can start doing strength training once or two a week for the first two weeks. Slowly increase the frequency and incorporate more movements when you feel that the exercises are becoming too easy for you. Below are forearm exercises that you can follow to strengthen those grip muscles:
Hold a barbell and hoist it up, then slowly bend your arms to form a 90-degree angle. Keep the arms on your sides, and hold the barbell for about two minutes. Make sure to keep your wrists straight and your core muscles engaged throughout the routine. If you cannot hold it for two minutes, then reduce the time to a minute or as long as you can hold (if you are a beginner). You can make this routine more challenging by holding the barbell that is wrapped in a towel. This will improve your pinch strength, which is crucial for people who do contact sports like wrestling.
Hold the ball in your hand and work it up to a vice-like hand grip. Wrap your fingers around the ball, and hold it out in front of you. Squeeze the ball periodically, and do the movements for up to a minute. Raise your hand up above your head as you squeeze the ball and hold the squeeze for another minute. Hold your hand to the side, and repeat the squeezing for one more minute. Repeat the routine on your other hand.
This exercise will work both your forearm and hands. Simply grab a pair of dumbbells and bring them up to a 90-degree angle. Your arms should be bent in front of you.
Make sure that your elbows are on your side, and keep your shoulders relaxed to prevent injury. Turn the dumbbells away and bring it as far as you can without straining your wrists. Slowly go back to the starting position, and repeat the routine. Another option is to rotate the dumbbells to the opposite direction for added challenge.
The push-up is a great way to strengthen not only your forearms but also your shoulders and core muscles. Get down on your knees and hands, like the table-top position in yoga. Slowly bring yourself to the plank position, and carefully bend your arms to move your body close to the floor. Push yourself up to go back to the plank position. Keep your body aligned throughout the movement to prevent injury. Do as many repetitions as you can, as long as you do not feel any strain on your joints.
Hand grippers are two handles that come with a tension sprint in the middle part. Here are exercises that you can do with them:
These are some of the best forearm exercises that you can follow to strengthen those grip muscles. You can add the resistance, increase the duration, or do both as you progress. When you are done with these routines, do not forget to do your cool down stretch to relax your muscles for faster recovery. Doing so will help you avoid any injury.
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