Forearms

Instructions:

• Sit at the end of a bench with your legs slightly wider than hip-width apart.
• Hold a barbell with an underhand grip (palms facing up) about 6-8 inches apart, with your hands slightly over your knees.
• The top-side of your forearms should be resting on your thighs.
• Keeping your arms stationary, curl the barbell up (at wrists) towards your body as far as possible.
• Hold for a brief second flexing your forearms.
• Return to the starting position in a slow, controlled manner.

Don'ts

• Don't allow your arm to rise up off your thigh. Your arms should be stationary at all times.

FOREARMS: The forearms are the muscles between the elbow and the wrist. The forearms consist of three smaller muscle groups: brachioradialis, flexors', and extensors'. The brachioradialis and extensors make up the front part of the forearms and help to extend or move the back of your hand toward your forearm; they also help to extend your fingers. Your flexors make up the back or underside (inner part) of your forearms; they flex or move your palm toward your forearm and help to move your fingers. Your forearms control most of your gripping strength and help with activities like swinging a golf club or baseball bat, throwing a ball or climbing; your forearms also help with fine motor skills such as drawing or playing a piano.

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