Why train your forearms?
4 Types of forearms Exercises
Grip exercises are ideal for training the flexors of your forearms. This is perhaps the easiest variation of forearm training.
There are countless exercises you can do to improve your gripping strength in the gym. For instance, you can hang from the bar in a pull-up position without actually pulling yourself up.
Another option to enhance your gripping strength is the pinch grip plate hold. You can easily progress by starting with light weight plates and gradually increasing the weight.
Pronation & Supination Exercises
You can easily train the brachioradialis at home by using dumbbells or resistance bands to mimic a similar movement.
Other examples of exercises for the brachioradialis include the Zottman curl and the hammer curl.
Pols strek & buig oefeningen
Tips for forearms training
Start with light weights: when you begin training your forearms, it’s essential to start with light weights to avoid overloading the muscles.
Progress by gradually increasing the weight: as you notice progress and your muscles get stronger, it’s time to add some weight. Try to do more repetitions in each workout, and over time, increase the resistance.
Aim for high repetitions: forearm muscles respond best to sets with many repetitions. Therefore, choose low intensity and aim for a minimum of 12 reps per set.