King Joes Barbell Club

 

The following exercises help to develop a strong FOREARM

1. Reverse Curls

Stand holding a barbell with a reverse grip, with elbows against your sides. Curl the bar up. bringing your hands towards your shoulders, then slowly lower, ensuring your upper arms remain still. Three sets of 12 repetitions

2. Behind the back wrist curls

Stand with your feet roughly shoulder-width apart and hold a barbell behind your back with both palms facing away from you. Curl the barbell up using only your wrists and forearms, return to the starting position, allowing the bar to roll into your fingertips and then repeat, Three sets of 15 repetitions

3. Palms down wrist curls over a bench

Holding a barbell with palms facing down, kneel beside a flat bench, forearms resting on the bench with hands extended over it. Lower barbell then curl up as high as you can without moving your forearms. Three sets of 15 repetitions

4. One arm hang

Hanging from a bar, drop one arm and shake out your forearm for five seconds. Reach back up and take hold of the bar with both arms, then drop the other arm and shake it out. Continue alternating, performing 10 changes in total. Five changes on each hand.

5. Wrist rolling

Wrist rolling is often considered to be a safer method of grip/forearm strengthening than wrist curling. There are no wrist rollers on the market currently, so you will have to make your own one. All you need is a thick piece of wood, such as a tree post. Cut it so that it is about 30cm (12 inches) long, and sand it down. Drill a hole though the centre, and pass a thin rope (washing line wire seems ideal) and hang a light weight on the end. Only 2-5 kilos is required to start with. Then hold the roller out at shoulder height in front of you, and wind the weight down to the floor, and continue until the line is rolled up to the other side. Then reverse the direction so the weight falls back to the floor, and returns. Keep the weight moving at a steady pace, with the wrists curls smoothly. Avoid sudden jolts or twists, as these can lead to injury.

6. Use a Powerball