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Forearm Muscle
Function
The fuction of the forearms is for wrist extension, abduction, adduction and finger extension/abduction.
Training
Training the forearms is usually one of the easier muscle groups to train because when you use dumbbells your forearms are always working against gravity to hold onto the weights. If you plan on training forearms on their own day, pick a lower body day.Carpal Tunnel Syndome is associated with forearms and please take a break from forearm training if you feel pain or any irritation in your forearms.
Exercises
| Picture | Name of Exercise | ||||
 | Reverse Preacher Curls Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra... | ||||
 | Reverse Curls Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ... | ||||
 | Standing E-Z Curl Bar | Standing Barbell Curl The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r... | ||||
 | Preacher Curls Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th... | ||||
 | Barbell Curls Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th... | ||||
 | Concentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r... | ||||
 | Dumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou... | ||||
 | Hammer Curls While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ... | ||||
 | Elastic Band Bicep Curls Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show... | ||||
 | Dumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus... | ||||
 | Cable Curls Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un... | ||||
 | 21s Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th... | ||||
 | Incline Dumbbell Curls Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows... | ||||
 | Reverse Dumbbell Incline Curls Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y... | ||||
 | Wrist Curls Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl... | ||||
 | Standing Wrist Curls Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th... | ||||
 | Wrist Extensions Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th... | ||||
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Cardiovascular
| Picture | Name of Cardiovascular Exercise |
 | Squash:Squash is a great anaerobic exercise that can be played by all ages. Here are some great squash lin... |
 | Yoga:Yoga isn't usually considered a cardio exercise but it does make you sweat and improves your flexibi... |
Plyometric
| Image | Name of Plyometric | ||||
 | Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit | Image | Name of Flexibility Exercise |  Forearm Stretch: Start by holding one hand by the fingers and pulling back until you feel the stretch. See the pictu... | |
Forum Discussions
| I want to exercise!!! | I recently moved to Ottawa and promptly got hit by a car while biking home from work. Since then I have had physio but am still in pain and can't seem to do much. How do I stay in shape and exercise without using the injured parts of me? Please te... |
| Forearms | I am lacking in bicep size compared to my forearms.I have hit the biceps fairly hard but still have not acheived much gain in size. Should I up the weight and go to failure on the biceps as well as doing negative excercises? Any help is appreciated.... |
| hardgainer, hah!! i'm a no gainer. | help! i'm 46 and just started lifitng. it's been more than a year now, and my only progress has been with my forearms. why can't i put on any muscle? in fact, it seems the more i workout, the weaker i get. any suggestions?... |
| Lifting pain | Sometimes when i lift i get this sharp pain,mostly in my right arm. I get them especially when i do dumbell curls. Its mostly right in the crease of my arm, sometimes it in my forearm. It feels like a tendon is being pulled. I try to be careful a... |
| Most Affective Way to Build Forearms size? | Hi, Im tryig to build my forarm size larger what exercise should I do to affectivley see results?... |
| Types of Exercises & Techniques | I'm not really sure if this belongs here, but it seemed like the best fit, so here goes. For the past couple days, I've been doing some research into types of exercises and the techniques behind them and I'm getting them mixed up. The information ... |
| exercise schedule | I workout six days a week but I want to condense my workout to five. I still want to continue working each body part twice a week. I need help coming up with a schedule. Right now my schedule is:Mon/Thurs-back,biceps,and forearms. Tues/Fri-Chest&... |
| Forearm pain | I started working out again about 2.5 months ago after taking a few years off. I have noticed some pain in my forearms that I never used to get. It's about 1/2 way up my forearm on the outside. It seems to be right where the muscle and bone separate... |