The forearm is very visible, especially in summer when we wear short sleeved shirts, blouses and tees.

Many people make a habit out of working the forearms when they hit the gym. Some do it for esthetics, while others do it to keep their wrists strong due to a prior injury. But how can I work my forearms?

Here are two good exercises that give your forearms a complete workout:

Wrist curl with dumbbells

1- Kneel perpendicular to flat bench, with one forearm on bench, leaving wrist of other arm free and hanging off bench

2- Take dumbbell in free arm with supinated grip (palm up)

3- Lower dumbbell in hand until it almost reaches fingertips, without letting go of dumbbell

4- Raise dumbbell, rolling with hand

5- Bend wrist at end.

Wrist extensions with bar

1- Sit at the end of a flat bench, place forearms on thighs and take a straight bar with hands in a prone position (palms facing down)

2- Start movement lowering the bar

3- Then raise it by making an extension

These exercises are very specific and targeted for strengthening both sides of your forearm. Choose light weights and do a high number of reps. You will not be able to move heavy weights with this muscle.

Remember that the forearm is also worked in other exercises like pullups and bicep curls.

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