Body part
Forearms
Instructions
- Stand facing a cable machine with your feet shoulder-width apart.
- Attach a straight bar or a rope handle to the lower pulley of the cable machine.
- Grip the bar or rope handle with an overhand grip, with your palms facing down.
- Hold your arms straight out in front of you, parallel to the floor.
- Keep your upper arms stationary and only move your wrists.
- Exhale and curl your wrists up towards your face, contracting your forearms.
- Pause for a moment at the top of the movement, squeezing your forearms.
- Inhale and slowly lower your wrists back to the starting position.
- Repeat for the desired number of repetitions.
- Make sure to keep your core engaged and maintain proper posture throughout the exercise.
Advice
- Focus on using a weight that allows you to perform the exercise with proper form and technique.
- Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
- Keep your wrists straight and avoid excessive bending or extension.
- Ensure a smooth and controlled movement throughout the exercise, avoiding any jerky or sudden movements.
- Take a brief pause at the top of the movement to fully contract your wrist muscles.
- Incorporate both concentric and eccentric phases of the exercise for optimal muscle activation.
- Gradually increase the weight/resistance as your strength and technique improve.
- Don’t forget to warm up your wrists and forearms before starting the exercise to prevent any potential injuries.
- Maintain proper breathing technique by exhaling during the exertion phase and inhaling during the relaxation phase.
- Listen to your body and if you experience any pain or discomfort, adjust the weight or consult with a fitness professional.
