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- ExRx.net: Muscle Directory: Wrist Flexors
- ExRx.net: Muscle Directory: Wrist Extensors
- ExRx.net: Cable Wrist Curl
- ExRx.net: Exercise Directory: Cable One Arm Reverse Wrist Curl
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Forearm Exercises With Resistance Bands
Working out your forearms improves your gripping strength, an important indicator for health and longevity. You typically use a barbell or dumbbell to target the forearms, but you can also use resistance bands. Find a band with enough tension to challenge your forearm muscles and perform both curls and reverse curls to hit the front and back of your forearm.
The forearm consists of the extensor and flexor muscles. The flexor muscles are on the underside of your forearm and pull your palm toward your forearm. The extensor muscles are on the top of your forearm and pull the backside of your hand toward your forearm. Do forearm curls to target the flexors and forearm reverse curls to target the extensor muscles.
Resistance bands are available in a variety of tensions, usually coded by color. The coding system varies among manufacturers, so check the product you are purchasing for resistance information. For forearm exercises, you will typically need a medium to strong band. Increase the tension by doubling the band or stacking bands together. You can also change the resistance by anchoring the band closer or farther from your hand. The shorter the band you work with, the more tension you will have.
Sit on the edge of a chair or bench. Hold one end of the band in your right hand and step on the middle or end of the band, depending on how much resistance you need. Rest your forearm on your thigh with your wrist just beyond your knee and your palm facing up. Lower your knuckles as far as you can, then curl up against the resistance as far as you can. Pause for a count before lowering again. Complete 15 repetitions, then switch sides.
Forearm Reverse Curl
Position yourself the same as you did for the curl exercise, but turn your forearm so your palm is facing the floor. Release your wrist as far down as you can then curl up against the resistance, pulling the back of your hand toward your forearm. Pause for a count before lowering. Repeat 15 repetitions, then switch sides.
Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois.