How To Train The Forearm Muscles

You might be working out for general fitness or to compete in an event. No matter what the reason is, it is vital that you have good balance between all the different muscle groups, in order to stay fit. If you have strong upper arms, but weak forearms, you are at the risk of pulling a tendon or getting worse injuries. Therefore, it is necessary to train the forearm muscles well. There are some people for whom training their forearms is a piece of cake, due to genetic factors. However, for the vast majority, things don’t happen so easily. You might find that you need to train this muscle group extra hard in order to strengthen it. The best way to do this is to use heavy weights and few repetitions, along with many sets. Of course, you may not get those fabulous “Popeye” forearms overnight, as it takes persistence (considering the fact that many people tend to give up after some time), and you will need to know the right techniques. Read on to get tips on how to train the forearm muscles.

Forearm Muscle Training

What You Will Need

5- to 15-pound Weight Plates, with a hole in the middle of each
Hand Weights, with weight plates that are adjustable
Wooden Stick, with a 3-inch diameter and 12-inches length
Weight Bench
6 feet Strong Rope

Exercise 1

Sit on the weight bench, right to the back of it, so that your knees are touching the edges. Choose a hand weight that offers a medium amount of resistance on picking it up. With your elbows positioned about 5 inches from the knee, towards your hip, hold the weight with your palms facing up and with your arm at a 45 degree angle toward the outside of your leg.
Shift the hand weight to the edges of your fingertips, while not letting it fall out of your grip. Keep your forearm on your thigh, with the weight and your forearm pointing toward the ground. Curl the weight towards your body as much as you can, without taking your forearm off your knee. Hold this position for 2 seconds and then repeat this step 10 times. Do the same for the other hand.

Exercise 2

Tie the rope to the inside of a 5-pound weight with a strong knot, such that there is minimal slippage. Tie the other end of the rope to the centre of the wooden stick, again ensuring that there is no slippage.
Stand with your legs shoulder-width apart and hold the stick straight before you, such that it is at shoulder level. Hold the stick as far to the edges as possible and ensure that the string is as close to the centre of the stick as possible.
Keeping your arms in position, curl the rope on the stick and slowly pull the weight off the ground, until it is at least 1.5 feet from the stick. Uncurl the rope till the weight is back to the ground and repeat this 5 times.

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