HOW TO GET FASTER GROWTH OF FOREARMS

5 BEST EXERCISE FOR  FOREARMS

Forearms are one of the most underrated muscle groups,and most people overlook training them . If you're someone who prefers wearing t-shirts, your forearms are most exposed than your biceps.

Muscle symmetry can add to your body aesthetics and can make your arms look bigger than they are . Training your forearms as accessory muscles isn't enough to add muscle mass. You need to treat them as you would treat them as you would treat any other muscle group.

• Barbell wrist curl

• Barbell reverse wrist curls

• Behind the back cable wrist curls

• Reverse grip barbell curls

• Farmer's walk

Exercise 1: Barbell wrist curl

Barbell wrist curls are one of the most common forearm exercise and yet most people perform them incorrectly.Don't let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with . The barbell wrist curls work the brachioradialis and flexors.

The best way of performing the barbell or dumbbell wrist curls is to kneel down at the side of a flat bench with your forearms placed on the bench. Grab a barbell with an underhand grip and curl it as high as you can and while lowering the barbell, let the barbell roll down to the tip of your fingers. Doing so will help in recruiting all the muscle fibers in your forearms and hands.

Exercise 2 : Barbell reverse wrist curls

Barbell reverse curls is another common forearm exercise but is a little harder as compared to the normal wrist curls . Use a wrist curl machine if you have access to it at the gym ,or use a flat bench.

You will be lifted lighter weight in this exercise as compared to the normal wrist with curls . Grab the bar with an overhand monkey grip. A monkey grip helps in better target your forearms better . The reverse wrist curls works the extensor muscles.

Exercise 3 : Behind the back cable wrist curls

Behind the back cable wrist curl is a great exercise to isolate your forearms. Using the cables will help you maintain a constant tension on your forearms and will fill your muscles with lactic acid.

Stand with your back towards the cable pulley machine and grab a straight bar . Curl the bar and hold the movement at the contracting for a couple of seconds. This exercise focuses on your brachioradialis and flexors.

Exercise 4 : Reverse grip barbell curls

Reverse grip barbell curls are a compound exercise and will help you in developing muscle mass and strength in your forearms. Holding the barbell with an overhand monkey grip will make your forearms work harder to hold onto the bar.

Keep your elbow pinched to your side and curl the barbell . Keep the reps slow and controlled and squeeze your forearms and biceps at the top of the movement .The reverse grip barbell curls work the extensors.

Exercise 5 :Farmer's walk

Farmer's walk helps in building forearm size and grip strength which can carry over to other exercise. The farmer's walk is also one of the easiest exercise to perform . Grab a pair of dumbbells and walk around until you can't hold onto the dumbbells anymore.

Another variation of this exercise is the pinch carries . In pinch carries ,you need to pinch together two plates so they don't slip. Pinch carries activate your forearms by forcing you to squeeze your fingers so the plates don't separate.