You don't have to be a bodybuilder to build muscle. Strengthening and toning your body helps to keep your muscles healthy and burns fat, contributing to a healthy weight. While it is not possible to target weight loss to a certain part of your body, you can include exercises in your exercise regimen that are designed to strengthen key areas including the forearms.
Wrist Circles
Step 1
Perform wrist circles to stretch and tone your forearm muscles. Stand with your feet shoulder-width apart and bring your arms straight up to shoulder height so that your body forms a T.
Step 2
Rotate your wrists in circles while you move your arms slowly inward. Once they reach the center, continue rotating your wrists and move back to their starting position.
Step 3
Aim to complete at least five circles as you move your arms forward and five circles as you move them back to the starting position. Repeat five times.
Cable Wrist Curls
Step 1
Complete three sets of cable wrist curls. To start, stand with your feet shoulder-width apart or sit on a chair or bench with your knees naturally spread apart.
Step 2
Reach for the cable bar, holding the bar on each side with approximately 8 inches in between.
Step 3
Keep your elbows close to your body and slightly tucked in and slowly bring the cable bar up until your inner forearm touches your bicep.
Step 4
Repeat the cable wrist curl 12 to 15 times; complete three sets of 12 to 15 repetitions.
Standing Palms-Up Wrist Curls
Step 1
Stand with your feet shoulder-width apart and hold a barbell or a dumbbell in each hand with your palms up.
Step 2
Lift your hands up slowly until you feel a slight pull; it should not be painful.
Step 3
Lower your arms down slowly and repeat 12 to 15 times. Complete two additional sets.
Posted in: Muscle Building