Women Forearm Exercise
Forearm muscle contributes to about a third of your arm
mass, and without its proper development your arm will always look out
of proportion. You need properly instructed workouts for the complete
development of forearm muscle. Forearm muscle includes front of the
forearm (the anterior) as well as back of the forearm (the posterior):
to help control the movement of lower arm while approaching and pulling
towards you with the elbow joint. These two important sections -the
anterior and the posterior house major nerves: the radial nerve, the
ulnar nerve and the median nerve.
A strong set of forearms is obligatory for a number of
recreational activities like softball, rock climbing, and many more. So,
what are you waiting for? Ladies perhaps it's the right time to roll up
your sleeves and to take your part in the following forearms exercises:
Barbell Wrist Curls : To perform, sit on a
flat bench with elbows bent, resting a little above your knees. Your
hands must be parallel to your knees with approximately 8 inches apart.
Grip the barbell tightly at your fingertips with your palms facing
outward so that your wrists are turned downward as far as they'll move.
Then curl your wrists firmly and your knuckles in upward direction bring
the barbell towards yourself. You have to exert whole pressure on
forearm muscles throughout the motion. Repeat this movement for at least
14-16 reps over three sets.
Reverse Wrist Curls : For this, just sit
on a bench and take a light Barbell in your hands. Place your knees
about eight inches apart from your forearms resting on your upper legs.
Palms must face the floor and keep barbell on your fingertips. Your
hands with eight inches apart turn your wrists completely downward, and
then firmly raise your wrists upward as much as they can. Continue this
motion by curling the wrists down toward starting position before
repeating the movement. Do 14-16 reps over three sets for a good burn.
Reverse Curls : To perform, take a light
curl bar and hold it down at your thighs. Take a reverse grip on the bar
and your palms must be facing away from you. Keeping your elbows locked
at your sides; lift the bar up toward your chest. Stop when your
forearms are completely contracted, means, your hands should be across
your shoulders. Allow the weight to conduct the negative portion of the
exercise as you bring your arms back to the starting position. Squeeze
your forearm muscles during the negative movement. Try three sets of
Forearms are to the biceps workout what triceps are to your
chest workout. If you're planning on working forearms into your workout
regimen, always try to work them in after your biceps workout, as you
don't want your forearms fatigued by the time you decide to workout for