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FOREARM EXERCISES

Publicado el : 07/26/2017 16:48:18
Categorías : RUTINAS DE EJERCICIOS Rss feed

 

Inverted Curl for Forearms
Execution of the exercise:
• Standing, hold a bar with your palms facing back.
• Lift the bar forward by means of flexion at the level of your elbows and with exclusive displacement of your forearms (without moving your arms).
• Lower the load in a controlled manner always with exclusive movement of your forearms.
Forearm routine: 3 sets of 10 repetitions.

Forearm Curl in Pronation
Execution of the exercise:
• Sitting, with your forearms resting on your thighs. Hold a bar with your palms facing down (pronation).
• Raise the bar as much as possible with movement only of your wrists, without taking off the forearms of your thighs.
• Lower the bar to the starting position.
It is an excellent exercise for the back of the forearms.
Forearm routine: 3 sets of 20 repetitions.

Forearm Curl in Supination
Execution of the exercise:
• Sitting, with your forearms resting on your thighs. Hold a bar with your palms facing up (supination).
• Lower the bar as much as possible with movement only of your wrists, without taking off the forearms of your thighs.
• Raise the bar to the starting position.
It is an excellent exercise for the front part of the forearms.
Forearm routine: 3 sets of 20 repetitions.

Flexion - Lateral extension
Execution of the exercise:
• Sitting, hold a stick in one of your hands, resting your forearm laterally on the thigh on the same side.
• Raise the rod with exclusive movement of the wrist.
• Lower to the starting position.
Forearm routine: 3 sets of 15 repetitions with each hand.
Remember that the key to performing your forearm exercises is the full rise or fall of the load, with movement only of your wrists, performing high repetitions in numbers of 15-20.

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