Wrist and forearm exercises stretch and strengthen the muscles that cover the entire arms, wrists and elbows. These muscles do more or less everything in daily life. From opening cans and refrigerating to carrying objects and walking, you use your wrist and forearm muscles. These muscles are used in many sports, including golf, racquetball, basketball, and more.
Apart from this, forearm strengthening can also increase arm strength and hold objects, which in turn The loss of strength and power of the upper body leads to. If you can improve the strength of your hands, you can do daily tasks and many sports better and have significant physical function. Apart from improving your physical condition, this increase in strength can also improve your self-confidence and mental health.
You may be very athletic and always strengthen your legs, chest, arms and shoulders regularly. But do you care as much about your wrists and forearms? Some people may be able to strengthen their forearm muscles with the help of exercises suitable for other parts of the body. But in general, you should also have appropriate exercises for these muscles in your plan to build fit arms and not get muscle imbalance.
Wrist and forearm are usually ignored, but they are very important. And they help the overall strength of your body. In addition, trained forearms have a very beautiful appearance and multiply the beauty of your body. Therefore, you should focus on these muscles as well and have a balanced and appropriate exercise program.
In this article, we will review the appropriate exercises to strengthen the muscles of the wrist and forearm, and we will review tips for strengthening these muscles. . So stay tuned.
Benefits of strengthening wrist and forearm muscles
If you do the following exercises on a regular basis and do not miss, you can see significant growth and development and bring the strength and ability of the arms, elbows, wrists and toes to a whole new level. As we have said, these muscles play a key role in daily activities. So by having strong and trained muscles of the wrist and forearm, you can do simple life tasks without any problems and also have a better sports function.
You should remember that the importance of strengthening the wrist and forearm is only to increase the volume and Growing up is not enough. Experts claim that these muscles can improve the range of motion of the body and lead to better movement of your body.
In addition, you need a strong wrist and forearm to strengthen other parts of the body. For example, if you want to train with free weights or exercise machines, you have to hold the weights with your hands. If you do not have the strength to carry and carry weights, if your arms and forearms are weak, and if your wrists ache or get tired quickly, you can never strengthen your chest, arm, shoulder, back, armpit, etc. muscles.>
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Why Strengthen Your Wrist and Forearm Muscles?
Apart The benefits we have mentioned, we can mention 7 other important benefits:
1. Growing an arm without having muscular forearms is useless!
Hiding weak forearms is difficult and can ruin the beauty of your limbs and arms. Apart from this, you need strong and trained forearms to maintain muscle balance and strengthen other organs of the body.
2. Proper wrist and forearm exercises are fun and attractive
As you will see below, you have many exercises to strengthen your wrist and forearm muscles that allow you to exercise in a variety of ways and make your program attractive. Keep. This variety and attractiveness will help you stay motivated, not get bored, stick to your schedule and enjoy exercising.
3. Proper forearm exercises can be performed with light weights and high repetitions.
The forearm has muscle tissues that are shorter and therefore can respond well to light weight exercises and high repetitions. Therefore, if you are in the group of athletes who prefer to do high repetitions, you can get good help from wrist and forearm exercises and increase your endurance.
4. Forearm can withstand a lot of pressure
Professional bodybuilders have shown that having strong forearms can lift very heavy weights. The forearm can withstand a lot of pressure; So, if you want to go for heavy weights to spend a lot of energy, you can do proper forearm exercises and satisfy your need. Of course, remember not to lift too many heavy weights at the beginning of the work so as not to damage your tendons.
5. With strong forearms you can perform better in sports
Athletes who compete in Brazilian jujitsu, the strongest men's competition and wrist wrestling need extremely strong forearms to achieve results. In addition, in sports that require a lot of throwing power, such as javelin throwing, discus throwing, or even throwing a ball in volleyball and soccer, you should have strong forearms that allow you to perform better. Therefore, if you want to succeed in this type of exercise, you must focus on strengthening your wrist and forearm muscles.
6. You can increase the strength of your hands by strengthening your forearms.
Exercises that strengthen your wrist and forearm muscles can also increase the strength of your fingers and hands. Doing these exercises may be a little difficult and tiring for your arms, but try to use all your abilities to build stronger forearms and take your arm and arm strength to a new level.
7. Exercising and strengthening the wrist and forearm does not
require much time and energy. For this reason, you will not need to
do a lot of exercise to focus on these muscles and strengthen them
specifically. Even if you do not put a lot of pressure on your
forearms in other exercises, you can strengthen this part of your
body well with only two or three proper forearm exercises and see
Therefore Unlike most other organs, strengthening the muscles of the wrist and forearm does not take much time, does not make you tired, and does not reduce the strength and energy of your body. This can be great for those who have little time for exercise.
We now turn to the introduction of exercise using free weights, exercise equipment or body weights:
Exercise Freestyle Wrist and Forearm
If you have dumbbells and barbells at home or can go to the gym, use the following exercises to help strengthen your wrist and forearm muscles.
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1. Palms-Up Wrist Curl
To perform this move:
1. While sitting, place your wrists on your knees, raise the palms of your hands, and hold a pair of dumbbells.
2. Holding the dumbbells, bend the wrists and raise your arms as high as you can. Make sure your arms stay still and do not move.
3. Pause for a moment and then return your hands to the starting position.
2. "Palms-Down Wrist Curl"
This movement is the same as the previous option, except that you have to lower the palms and then bend the wrists. Be sure to keep your arms steady and in control of the movement.
3. "Grip Crush"
To perform this move:>
1. While sitting, place the wrist of one hand on the knee, hold the palm of the hand facing up, and hold a dumbbell with it. Place the other hand on the forearm of this hand.
2. Now loosen and open your fingers so that the dumbbell moves towards the fingertips.
3. Fist your hands and bend your wrists and move up. Press the dumbbell at the same time and hold it as tight as possible.
4. Farmer's Walk
To run this move:>
1. Hold a pair of dumbbells in your hands and stand.
2. Maintain proper body shape, raise your chest and bring your shoulders down and back.
3. Move 30 to 40 feet for each set. Repeat this for 2 to 5 sets.
4. By twisting the towel around the dumbbell bar, you can put more pressure on the wrist and forearm muscles and strengthen them more.
5. "Pinch-grip Plate Holds"
to perform this movement :
1. Hold a weight with one hand and straighten your fingers completely. The weight should be relatively heavy and placed between the thumb and the other four fingers.
2. Hold this weight for 30 to 45 seconds or more (if you can) in each set.
3. Take a break and do 2 to 3 sets.
6. "Reverse Barbell Curl"
To perform this move: <//>
1. Stand, hold a barbell in your hands, lower the palms of your hands, and spread your arms shoulder-width apart. To do this, place your thumb next to the other fingers; So that the thumb is not under the barbell and does not hold it.
2. Keep your elbows close to your body, gently bend them, and bring the barbell to your shoulders.
Be careful to bend only the elbows so that the main focus is on the forearm muscles.
4. Now return to the starting position and proceed slowly and with complete control.
5. It is very important to do this movement slowly. Perform it for 3 sets of 12 reps.
Wrist and forearm exercises with exercise machines
Strengthen your forearm. If you go to the gym, get help from these exercises to have a more varied and attractive program.
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1. "Behind-the-Back Cable Curl"
Perform this move:
1. Put the cord down and hold the handle with your left hand. Place the right foot slightly in front of the left foot.
2. Move a few steps away from the device.
3. Now gently bend your arm so that the wrist moves toward the shoulder.
4. Pause for a moment, then return to the starting position. At the end of the set, repeat the same for the right hand.
2. "Towel Cable Row"
To perform this move:>
1. Raise the cord and place a towel inside the handle.
2. Stand in front of it and hold both sides of the towel.
3. Now pull the towel towards your chest and bring your shoulders together at the same time.
4. Pause for a moment, then return to the starting position.
To perform this movement:>
1. Stand in front of the wiring harness and hold the bar. The bar should be at shoulder height and the palms of the hands should be facing the ground.
2. Pull your arms to the sides of your body.
3. Lower the arms as far as possible and pull the cord.
Pause for a while, then return to the starting position.
Wrist and forearm exercises at home and with body weight
Get help and strengthen your forearm with only body weight or with minimal equipment.
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- Bend your wrists down: Stretch out your hand, then your fist or fingers Bend down, as if you want to touch the underside of your forearm.
- Bend your wrists up: Reach out, then fist or Bend your fingers upwards as if you want to touch the top of your forearm.
- Move left and right: Reach out, then fist Move to your thumb and then to your little finger.
1. "Forearm Squeeze"
You can squeeze the wrist with shock-absorbing springs. Do rubber or other things such as tennis balls and socks that can be squeezed. To perform this move:
1. Open and close your hands and fingers to squeeze objects and use your wrist and forearm muscles.
2. Hold your hands for 3 to 5 seconds, then relax for a few seconds.
Do this for ten to fifteen minutes. Depending on your lifestyle, rest, and other exercise programs, you can determine the time and number of exercises per day.
2. "Swedish Finger Swim" (Fingertip Pushups)
To perform this move:>
1. Get in the Swedish swimming position and place your fingers on the ground.
2. Slowly and with complete control over your body, try to bring your chest to the ground and keep your elbows at a 90-degree angle.
3. Now go back to the beginning.
4. Do this for 2 to 3 sets of 8 to 12 reps.
3. "Crab Walk"
To perform this move:
1. Sit on the floor on all fours and upside down.
2. Place your hands under your shoulders and extend your fingers forward.
3. Place the ankles just below the knees.
4. Now move your arms and legs and move for a minute. Then take a break.
"Pullups" is a simple move that you can easily make at home. Do
it. Of course, you will need a horizontal bar. To perform this
1. Place your hands on the bar and spread them shoulder-width apart. It is better to have the palms facing forward, but if it is difficult, you can keep the palms facing you.
2. Involve the wrist and forearm muscles by holding the barbell firmly or using thicker barbells.
Lift yourself up and away from the ground.
4. To make it more difficult to move and put more pressure on the forearm, you can wrap a towel around the horizontal bar to increase its diameter.
5. "Hangs from the horizontal bar" (Dead Hangs)
hanging from the horizontal bar to increase Claw force and grip help make it easier to do than horizontal. To perform this movement, hang from the horizontal, bend your elbows slightly, and hang from the horizontal as far as you can.
6. "Isometric Wall Push"
To perform this move:
1. Stand in front of a wall and put your hands on it.
2. Keep your arms straight but do not lock your elbows completely and bend slightly.
3. Gently press against the wall for 30 seconds.
4. Relax the muscles and repeat this 2 to 3 times.
7. "Sphinx Pushups"
To perform this move:
1. First, move Planck on the forearm. Depending on the strength of your body, you can put your knees or toes on the ground.
2. Now press the palms of the hands to the ground and try to raise the forearms gently so that the arms are flat.
3. Go down slowly again with complete control. Be careful not to move your elbows or let them protrude.
If at first you can not complete the range of motion, move only a few centimeters to increase your strength and ability over time.
Prepare an exercise program for the wrist and forearm
You can do these exercises alone or add them to your current exercise program. It is best to start with a few simple exercises, and as your body progresses and adapts to these exercises, move on to more, more difficult or heavier weights.
If physical activity and strenuous exercise As you do, remember not to strain your muscles too much to avoid injury. It is recommended to do these exercises daily for a short time and with low intensity, or to devote only two days a week to them and spend more time and energy.
Also remember if you go to programs. As you get heavier, be sure to set aside a full day to rest between sessions. Your muscles need to be well recovered and therefore you need to give them enough time. If you exercise a lot and do not have enough time to rest, you may be at risk for excessive exercise and fatigue.
For each exercise, it is best to do 2 to 3 sets of 8 to 15 repetitions. It is best to exercise each muscle 2-3 times a week, and the same goes for the wrist and forearm muscles. But as we said, the amount of exercise depends on your lifestyle, fitness level, daily activities and the duration of rest and recovery.
Recovery after exercising the wrist and forearm
Resting is just as important as exercising. So do not overdo these exercises. You should also know that cooling, recovery, and stretching are essential for muscles that are under high pressure.
After training your wrists and forearms, you should have a cooling program that includes stretching your wrists in different directions. you have. For example, the following exercises can help your wrist and forearm recover well:
Although these exercises are great for cooling down, you can also use them to prepare your wrists and forearms before the main workout. Get help. . .
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: Healthline, Greatist, Keep Fit Kingdom