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    5 Exercises to Grow Your Forearms

    PERSONAL TRAINER CERTIFICATION
    Having strong forearms can have a variety of fitness benefits. Strong forearms allow you to have a stronger grip and can help add power to your workouts, making them more effective and efficient for building strength and muscle. Having weak wrists or forearms will limit your physical ability to perform at your best when working out and in competitive sports. The following exercises can help you grow your forearms:

    1. Barbell wrist curls. This exercise not only helps build up the muscles in your forearms but it helps you hold more weight in your hands, too. Local personal trainers can help demonstrate this exercise for you and can watch your form to make sure you are doing it correctly and effectively.  

    2. Dumbbell wrist curls. This exercise should be performed while seated and used with the reverse dumbbell wrist curl exercises to promote proper balance of muscular growth. Online trainer programs can help show the connections of performing both the wrist curl and reverse wrist curl exercises together to build strength.

    3. Reverse dumbbell wrist curls. This exercise is exactly how it sounds, the reverse method of the dumbbell wrist curl. When performed with the dumbbell wrist curl exercises, it helps promote proper balance and muscular growth.

    4. Wrist rotations. Wrist rotations are a low-impact exercise that helps promote proper movement and muscular strength in the joint. It can help strengthen your grip and improve functional fitness. Online personal trainers can help share proper techniques and forms for this exercise. Exercises should be done with diligence to form to prevent any strain or injury.

    5. Ball Squeezes. Ball squeezes are a great method to strengthen the wrist and forearm, especially in senior citizens where lifting weights in a gym may be too difficult or physically demanding. Personal fitness exercise programs for seniors include ball squeezes to improve grip and strengthen functional fitness and also to promote independent living.  

    Having a stronger forearm can benefit all ages and fitness levels. Competitive athletes will have a better and stronger grip and will be able to support heavier training to maximize athletic gains. Older individuals will strengthen their grip and functional fitness, including functional living skills. These are just a few of the exercises that help build the muscles of the forearm. If you are unsure on how to perform any new exercise, always ask for a demonstration or help so that you do not become injured or strain any muscles.  

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    PERSONAL TRAINER CERTIFICATION