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assalamu alaikum to all the viewers and how are you all
I hope you all are good.
I'm back with this new workout post and today's post is on public demand
because many people wrote that how to build good forearms
So in today's video I'll tell you 5 exercises which will help you in your forearms development.
I believe that everyone train their chest, shoulder, biceps, triceps, legs but
ignore the forearms muscle which you shouldn't do because
It is important that your forearms and wrist should be strong because you do lifting
So do exercises for forearms for twice a week
Watch the video till the end to know that how you can develop your forearms muscle with simple exercises
Let's start our post
First exercise I'm performing is Pronation and Supination
In which you have to move your wrist like this. We'll perform this exercise
using weight so I'm using this dumbbell.
Which you have to hold from the corner and not the center.
Now stand straight, tighten your core and fix your elbow. Elbow should not move, it should be restricted.
After that you just have to rotate your dumbbell outwards, hold here for 2 sec and then inwards
Here also, hold for 2 seconds and keep doing this movement.
It looks easy but when you'll do this, then you'll come to know that
your forearms muscles are getting used so nicely
When I will rotate the dumbbell from outward to inward, that will be my 1 rep
And similarly 2. Perform 20 reps with each hand for 3 sets.
You'll need a bar for this. Keep your both hands on a platform
The distance between my hands will be inside my shoulders
After that put the bar on your fingers and rotate from here and bring it up
After bringing maximum, squeeze your forearms and breathe out.
In a very controlled way, you have to use your forearms muscle maximum.
As soon as you complete 10 repetitions, immediately we'll switch to reverse wrist curl
In which we'll keep the palm downwards, take good grip and bring it up,
squeeze your forearms here and breathe out like this.
When you'll complete your 10 reps, that will be your 1 set.
That means you have to do 10 wrist curls and immediately reverse wrist curl,
that will be 1 set and number of sets will be 3.
In which you have to move your wrist upward and downward.
Because we'll do this exercise with weight, so I'm using this dumbbell.
That means stand straight, hold the dumbbell in front of the shoulder, and bring it upward and downward
But remember to hold here for 2 seconds when you bring it upward. Elbows will be locked
And also hold when dumbbell is going downward.
And do this movement in continuation.
Repetitions count will be 1 as the dumbbell comes up
After that stand straight, core tight, chest lift.
Lift the bar till the time your elbows bend properly
After that release the bar easily from here. But remember that you don't bend.
Lift it in a very controlled way and release as well.
Number of repetitions will be 15 in a set and number of sets will be 3.
Now don't get surprised because there are some things which comes with experience
So this is such an exercise which will benefit you if you'll do it as a finisher exercise
It seems simple but you do it for 2-3 minutes and then you'll come to know that how difficult this exercise is
So you don't have to do much, basically rub your index finger and thumb like this
Keep both hands on your thighs and rub the paper
And when you'll keep rubbing for 2-3 mins then your forearms will get pumped
and since it is a finisher exercise, so don't count number of sets
Just do for 2-3 minutes that's it.
This was our today's post and I hope you liked this post
Just one request that do let me know in the comments about the paper exercise after doing it
I'll keep making more post
Take care, take care of your health
Till then Goodbye,