Body part
Forearms
Instructions
- Start by attaching a straight bar attachment to a low pulley cable machine.
- Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with an overhand grip (palms facing down) and your hands shoulder-width apart.
- Keep your arms fully extended in front of your thighs with your wrists straight.
- Slowly curl your wrists upward, bringing the bar towards your body while keeping your forearms stationary.
- Pause for a moment at the top of the movement, and squeeze your forearm muscles.
- Slowly lower the bar back to the starting position, extending your wrists fully.
- Repeat for the desired number of repetitions.
- Keep your core engaged and maintain proper posture throughout the exercise.
Advice
- Focus on maintaining good form throughout the exercise to maximize its effectiveness.
- Start with lighter resistance and gradually increase as you become more comfortable and stronger.
- Engage your core muscles to stabilize your body during the movement.
- Perform the exercise with a slow and controlled motion to fully activate the targeted muscles.
- Ensure that your wrists are in a neutral position, neither bent too far forward nor extended too far backward.
- Consider using wrist wraps or braces if you have any pre-existing wrist issues or discomfort.
- Incorporate this exercise into your forearm and grip strength training routine for balanced development.
- Vary your grip width or use different attachments to target different areas of your forearm muscles.
- Remember to breathe and avoid holding your breath during the exercise.
- Consult with a fitness professional for personalized modifications or alternatives based on your fitness level and goals.
