The forearm exercising can be broken down into four different exercises.
- Wrist curls
- Reverse wrist curls
- Hammer curls
- Reverse curls
There are many forms of all the wrist curls, including barbell, dumbbell, etc. But, the overall motion of the wrist curl is when you take either dumbbells or a barbell in your hand, palms facing the ceiling, and you bend your wrists upward. I like to kneel down next to a flat bench and rest my arms on the bench, letting my wrists hang over the edge, keeping full resistance on the wrists. You can find an animated picture of this on the exercises/anatomy page.
REVERSE WRIST CURLS:
This being the opposite of the wrist curl, arms extended straight out, the top of your hand facing the ceiling, and you curls your wrists the exact opposite directions. there is also an animation of this.
More of a bicep exercise, hammer curls work your inner biceps and your outer forearms. The same as a curl, except your hands should be parallel to each other.
Have your arms in the exact same setup as the reverse wrist curl. Now curl your entire forearm up, just like you were doing a curl, only reversed (hence the name). This should most definitely be done with a barbell, because that helps keep your form straight.
As I have already mentioned, there are many variations to these exercises. But don't think that you should skip them because they are useless, because they do work on the biceps somewhat. I have researched a different forearm exercise, but I didn't like the way it was explained, because it concentrated more on weight instead of form, which is more important for your forearms. I will show you this exercise, but It isn't too effective.
You take a barbell in your hands, and let your arms hang down, still holding the barbell in your hand. Slowly bring your arms up and stop when your arms are almost parallel. This is said to work your Forearms as well as your biceps, but it doesn't work well on me. I suggest staying on the basics, and take the little stuff seriously, it helps in the long run a lot! Once you develop huge forearms, your biceps will shoot up big time!
Thanks, and always remember:
Nobody pays to see second place,