Body part
Forearms
Instructions
- Stand facing the cable machine with your feet shoulder-width apart.
- Adjust the cable attachment to a low setting and attach the handle.
- Grasp the handle with an underhand grip, palms facing up.
- Keep your arms extended out in front of you, with only a slight bend at the elbows.
- Keep your core engaged and maintain a slight bend in your knees.
- Curl your wrists up towards your body, bringing the handle towards your forearms.
- Hold the contraction for a moment, squeezing your forearms.
- Slowly release the handle back to the starting position.
- Repeat the exercise for the desired number of repetitions.
Advice
- Focus on maintaining proper form and technique throughout the exercise.
- Start with lighter weights and gradually increase as you become more comfortable and confident with the movement.
- Engage your core muscles throughout the exercise to support your posture and stability.
- Control the movement by slowly curling the wrists upwards and then lowering them back down in a controlled manner.
- Ensure that your wrists remain straight and do not bend or angle excessively during the exercise.
- Maintain a steady and controlled breathing pattern throughout the exercise.
- Consider using wrist wraps for added support and stability, especially when using heavier weights.
- Listen to your body and do not push through any sharp or intense pain. Modify or stop the exercise if needed and consult with a healthcare professional if pain persists.
- Incorporate variations of the exercise, such as using different grip positions or performing the exercise with one arm at a time, to target the muscles from different angles.
- Stay consistent with your training, combining this exercise with a well-rounded fitness routine and proper nutrition for optimal results.
