“These are three exercises that your friend who has forearms like Son Goku does and you don’t.”

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You may not notice his presence. Neither you nor many of your anonymous gym buddies who accompany you on your workouts. But they are there and it is very important to give them the love they deserve because they feel ignored. And that’s right. And what are they consists of 20 muscles They perform several functions, mainly flexion, extension, pronation and supination. Yes, we are talking about forearms.

It is likely that if you look aroundYou see a lot of people doing a huge number of variations of arm exercises, and no one does anything as simple as working the muscles in this area.

And this is a mistake, because, in addition to helping you have larger and more aesthetically pleasing limbs, it improves grip strength, reduces the risk of hand injuries, and improves performance because it forces us to add more strength and power to other exercises. So, if you want to create a trend among your colleagues, take note.

“I’ll tell you three exercises that your friend, who has arms like Son Goku

“He does it, and you don’t,” says Marcos Gomez, a registered dietitian and strength coach who specializes in bodybuilding. “The first ones are barbell wrist curls and you can use bench support to avoid engaging the elbow flexors.”

A also a very effective alternative The barbell wrist extension in this case is performed with a pronated grip and follows the same logic as the previous one, that is, you must extend your wrists up and down while keeping your forearms stable.

“Second exercise – rubber finger extension. This exercise will allow you to comfortably stimulate one of the muscles that receive little to no stress in the gym—the finger extensors—and gain not only size, but also strength,” explains Marcos Gomez.

“The third and final exercise,” he concludes, “is pronation-supination with rubber resistance. Its goal is to work the pronator and supinator muscles of the forearm. For this, it is best to use resistance bands because of their convenience and because the resistance will never reach zero, as it does, for example, when doing this exercise with dumbbells.

When to Include Forearm Exercises

As for when to include this type of exercise in your daily routine, the truth is that it can be done on almost any day, although it may make more sense if we include it in a session or class that focuses on working with the body. lower body so as not to interfere with more specific work of the arms and upper body.

If you regularly give your forearms the attention they deserve, you will not only achieve larger and more aesthetic hands

you’ll also make them more functional to improve performance and significantly reduce the risk of injury. It’s worth it.