Forearm Workout

Do these exercises to strengthen the wrists and forearms

 The wrists and forearms are a very tough part of our body.  These are not easily made and are made, then they last a lifetime.

When we do hands-on exercises, people exercise only by keeping their biceps and triceps in mind.  They forget to exercise their forearms and wrists.  For strengthening the grip of hands, exercise of forearms and wrists is more important than biceps and triceps.  In body building, the rule is that after exercising one part once, there should be rest for at least 72 hours, only then it is able to grow the muscles.  But the wrist is the body part that you can exercise daily.  We are telling you the exercises that will make your arts and forearms wider and stronger.

1. Wrist curl

Place both your hands on a lower bench while keeping the palm up. Hold a barbell rod in your hands. Move your hands up and down slowly with the strength of the wrists without moving your hands.

2. Reverse wrist curl

 In contrast to wrist curl, keep both hands on the bench while keeping the palms facing down.

 Hold the barbell rod or dumbbell in your hands.

 Now, slowly move it up and down with the power of the wrists.

3. Back wrist curl

 Standing straight, move both your hands back.

 Grab the barbell while keeping the palms facing outward.

 Now move the barbell up and down while applying strength with the wrists.

 4. Weight roll

 Tie some weight to one side of a rope equal to your length.

 Tie the other end in a small pipe or piece of log.

 Stand upright and hold the pipe with both hands and let the weight hang down.

 Now roll the pipe and wrap the rope over it while keeping the hands straight in front.

 5. Farmers Carry

 Lift as much heavy dumbbells as you can in both hands.

 Now keep your hands on the side and walk as far as you can with dumbbells.