Just like calves and triceps, forearms are often forgotten during strength-training routines. The forearms are often not considered to be a major problem area, and since they’re not as visible as other parts of the body, many people tend to neglect them. However, strong forearms are beneficial, because the muscles in your forearms stabilize your wrists and are used each time you move your fingers. By working your forearms, you can increase your grip strength, which eases tasks, such as opening jars and carrying grocery bags. Wrist curls and wrist extensions are some easy exercises you can incorporate into your workout routine to get the job done.
Wrist Curls
Step 1
Sit on a chair or bench and hold a dumbbell horizontally in your right hand. Avoid using too much weight when working your wrists. Start with minimal weight and slowly increase it as you get stronger. If you don’t have a dumbbell, use a soup can or a water bottle.
Step 2
Lean forward so you can place your right forearm on your thigh with your palm facing up. Slide your forearm forward so your hand and wrist extend just beyond your knee; only your forearm should rest on your thigh.
Step 3
Extend your wrist away from your body while holding onto the weight. Bring your knuckles as far as you can toward your knee. Inhale during this motion and focus on the stretch in your forearm.
Step 4
Curl the weight up and flex your wrist, pointing your knuckles up at the ceiling. Exhale as you focus on the contraction in your forearm.
Step 5
Finish eight to 12 wrist curls before switching arms. Aim to do two to three sets.
Wrist Extensions
Step 1
Grasp a dumbbell, holding it horizontally in your right hand, and sit on a chair or bench.
Step 2
Lean forward and place your forearm on your thigh with your palm facing down. Rest only your forearm on your thigh; your hand and wrist should extend beyond your knee.
Step 3
Flex your wrist, lowering the dumbbell toward your knee. Inhale for one second and sense the stretch in the top of your forearm.
Step 4
Raise the dumbbell, extending your wrist and moving your knuckles as far as you can toward your upper body without moving your forearm. Exhale during this motion.
Step 5
Repeat the wrist extensions eight to 12 times before switching sides. Finish up to three sets.
