FOREARMS

When we do hands-on exercises, people exercise only by keeping their biceps and triceps in mind. They forget to exercise their forearms and wrists. For strengthening the grip of hands, exercise of forearms and wrists is more important than biceps and triceps. In body building, the rule is that after exercising one part once, there should be rest for at least 72 hours, then it is able to grow muscles. But the wrist is the body part that you can exercise daily. We are telling you the exercises that will make your arts and forearms wider and stronger.

1.Farmer’s walk

farmers walk

farmers walk

Lift as much heavy dumbbells as you can in both hands.
Now keep your hands on the side and walk as far as you can with dumbbells.

2.Reverse barbell wrist curl

Reverse barbell wrist curl

Reverse barbell wrist curl

In contrast to wrist curl, keep both hands on the bench while keeping the palms facing down.
Hold barbell rod in hands.
Now, slowly move it up and down with the power of the wrists.

3.wrist Curl

wrist curl

wrist curl

Place both your hands on a lower bench while keeping the palm up.
Hold a barbell rod in your hands.
Move your hands up and down slowly with the power of the wrists without moving your hands.

4.Dumbbell wrist curl

dumbbell wrist curl

dumbbell wrist curl

Place both your hands on a lower bench while keeping the palm up.
Hold the dumbbell in your hands.
Move your hands up and down slowly with the power of the wrists without moving your hands.

5.Wrist roller

wrist roller

wrist roller

Tie some weight to one side of a rope equal to your length.
Tie the other end in a small pipe or piece of log.
Stand upright and hold the pipe with both hands and let the weight hang down.
Now roll the pipe and wrap the rope over it while keeping the hands straight in front.

Read More : How to increase biceps size

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