For female bodybuilders, it may
just be the first true sign separating an average
Flo from a real pro.
The shapely legs, the pencil-thin
waist and the sleek shoulders immediately give away
a female body blaster, but not many women can proudly
flaunt an impressive pair of rippled forearms, the
type that look like they can handle a 110-pound jackhammer.
Hence, forearms have seemed like
they've forever belonged in a man's world.
You've seen them a billion times in the movies,
a couple of brutes arm wrestling or the manly truck
driver clutching on to the gargantuan steering wheel.
Flexors and extensors, the various
muscles that make up the forearms, are often worked
extensively during biceps exercises, particularly
barbell curls. They're also worked through a
number of triceps exercises and virtually any upper
body workouts that require a tight, firm grip.
A strong set of forearms is imperative
for a number of recreational activities like softball,
rock climbing, and of course, the aforementioned arm
wrestling.
Forearm Exercies
So if you think you're ready,
ladies, then perhaps it's time to roll up those
sleeves and partake in the following forearms exercises:
Barbell Wrist Curls
Sit on a flat bench with your elbows
bent, resting a little above your knees. Your knees
and hands should be parallel, resting approximately
eight inches apart. With your palms facing outward,
grip the barbell at your fingertips so that your wrists
are turned downward as far as they'll go (almost
a 90-degree angle).
Slowly curl your wrists upward,
turning your knuckles upward, and bringing the barbell
toward you. You should be squeezing the forearm muscles
throughout the motion. Curling the barbell up as far
as it will go, reverse the motion and slowly return
to the starting position. Repeat this movement for
14-16 reps over three sets.
Reverse Wrist Curls
Sit on a bench and take a light
barbell into your hands. Have your knees about eight
inches apart with your forearms resting on your upper
legs. Have your palms facing the floor and have the
barbell on your fingertips. With your hands about
eight inches apart and your wrists turned completely
downward, slowly raise your wrists upward as far as
they'll go, squeezing at the contraction. Continue
the motion by curling the wrists down toward the starting
position before repeating the movement. Try doing
14-16 reps for a good burn. Do three sets.
Reverse Curls
Take a light curl bar and hold it
down at your thighs, gripping it a shoulder's
length. Take a reverse grip on the bar, which means
that your palms are facing away from you and not toward
you. Keeping your elbows locked at your sides, lift
the bar up toward your chest. Stop when your forearms
are completely contracted, meaning that your hands
should be across from your shoulders. Allow the weight
to conduct the negative portion of the exercise as
you bring your arms back to the starting position.
Squeeze your forearm muscles during the negative movement.
Try three sets of 10-12 reps.
Forearms are to the biceps workout what
triceps are to your chest workout. If you're planning
on working forearms into your workout regimen, try to work
them in after your biceps workout. You don't want
your forearms fatigued by the time you decide to blast those
biceps.
Copyright MuscleMaster. Reprinted
with permission.
