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Forearms Workout

Gym | Single Workout | Beginner: 4 exercises

This forearm workout focuses on enhancing wrist and finger strength and flexibility. The workout consists of four sets each of barbell behind back finger curls, barbell reverse wrist curls (version 2), barbell wrist curls (version 2), and dumbbell one arm seated neutral wrist curls. Engaging in this routine facilitates the development of forearm muscles, essential for diverse physical activities such as weightlifting, rock climbing, and martial arts. The exercises comprising this regimen target specific forearm muscles, helping in the improvement of grip strength and support wrist stability.

When performing these exercises, it is vital to maintain proper form and avoid excessive wrist movement. Additionally, progression in the form of gradually increasing the weights used or perfecting the execution of each movement is key to reaping substantial benefits from this workout. Furthermore, incorporating sufficient rest periods between sets is crucial to ensure muscle recovery and prevent injury. By consistently integrating this targeted forearm regimen into your fitness routine, you can expect enhanced forearm strength, improved wrist stability, and greater dexterity in your daily activities.

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  • #Exercise / Sets
    1Barbell Behind Back Finger Curl4 sets • 15, 12, 10 and 10 reps
    Barbell Behind Back Finger Curl
    2Barbell Revers Wrist Curl (version 2)4 sets • 15, 12, 10 and 10 reps
    Barbell Revers Wrist Curl (version 2)
    3Barbell Wrist Curl (version 2)4 sets • 15, 12, 10 and 10 reps
    Barbell Wrist Curl (version 2)
    4Dumbbell One Arm Seated Neutral Wrist Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell One Arm Seated Neutral Wrist Curl