The correct way to do forearm exercises

Welcome to the physiogain community and today we will be discussing the correct way to do forearm exercises.

Your forearm helps you in doing day-to-day activities, you hold a pen or pencil with the help of forearm muscles.

Your forearm consists of many muscles like flexor carpi radialis or flexor carpi ulnaris etc. and all these muscles help you in doing wrist radial or ulnar deviation and flexion and extension of wrist etc.

name	Description of the action	Body area	Muscles involved
Wrist curl	Wrist flexion	forearms	Flexor carpi radialis Flexor carpi ulnaris Palmaris longus
Wrist extension	Wrist extension	forearms	Extensor carpi radialis longus Extensor carpi ulnaris Extensor carpi radialis brevis

Wrist curl

Starting position

• Grasp the bar evenly with a closed and supinated grip.
• Follow all the preparatory body position and lifting rules to lift the bar off the floor and get into starting position.
• Sit on one end of the flat bench and place your feet hip-width apart with the legs parallel to each other and toes pointing straight ahead.
• Lean your torso forward to place your elbow and forearm on the top of the thigh.
• Keep moving your forearm forward until your wrist is slightly extended beyond your patellae.
• Extend your wrist so that the back of the hand rests on the patellae or roll the bar down to hold it in a curled-up manner.

Upward movement

• Begin the exercise by start raising the bar or start flexing the finger and the wrist.
• Keep your elbow and forearm stationery, don’t jerk your shoulders backward to help raise the bar.
• Do not raise the toes to help raise the bar.
• Keep flexing your wrist as far as possible without lifting the wrist from the thigh.

Downward movement

• Stat lowering the bar or extending the wrist in a controlled manner.
• Keep your shoulder and elbow stationary.
• Do not raise your toes.
• Keep your feet flat and pointing straight ahead.

Wrist extension

Starting position

• Grasp the barbell evenly with a closed and pronated group.
• Follow all the preparatory body position and lifting rules to lift off the barbell from the floor.
• Sit on either end of the flat bench and place your legs parallel, hip-width apart and feet flat on the floor, and toes pointing straight ahead.
• Flex your torso forward and place your elbow and forearm on the top of the thigh.
• Extend your forearm slightly beyond the patellae.
• Leave the wrist freely or completely flexed so that the knuckles touch the patellae.

Upward movement

• Start the motion by extending your wrists.
• Keep your shoulder and elbow stationary.
• Do the motion slowly in a controlled manner.
• Keep extending the wrist as far as possible.

Downward movement

• Start lowering the barbell slowly or flexing the wrist in a controlled manner.
• Keep your body stable.
• Do not lift the elbow off your thigh.
• Keep the feet flat on the floor and toes pointing straight ahead.