Body part
Forearms
Instructions
- Stand tall with your feet shoulder-width apart and your knees slightly bent.
- Hold a cable attachment with an overhand grip in both hands, palms facing down.
- Keep your arms fully extended and your elbows stationary throughout the exercise.
- Initiate the movement by flexing your wrists, curling your hands upward toward your body.
- Continue curling until your forearms are fully contracted and the cable attachment is close to your body.
- Hold the contracted position for a brief pause, squeezing your forearms.
- Slowly lower the cable attachment by extending your wrists, returning to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Maintain proper form and technique throughout the exercise.
- Engage your core muscles to stabilize your body during the movement.
- Start with lighter weights and gradually increase the resistance as your strength improves.
- Focus on a slow and controlled movement, avoiding any swinging or jerking motions.
- Ensure a full range of motion by fully extending your wrists at the top of the movement and allowing them to flex naturally at the bottom.
- Listen to your body and decrease the weight or stop if you feel any pain or discomfort.
- Stay hydrated before, during, and after the exercise to optimize performance and recovery.
- Incorporate wrist mobility exercises and stretches into your warm-up routine to enhance flexibility and reduce the risk of injury.
- Include other exercises that target the forearms, such as wrist curls, reverse curls, or farmer’s walks, to develop overall forearm strength and functionality.
- Consider consulting with a fitness professional to assess your form and technique to ensure optimal results.
