Today we are going to see two variants of exercises for arms that help us to focus muscle development on the forearms. The curl of forearms with dumbbell.
Although, at first glance both are similar, what differentiates them between if it is the grip type, in pronation for one and in supination for the other.
In short? They are two exercises for forearms that can help us give strength, volume and definition to this area, obviously, according to the objective we seek.
For this reason, and in order to achieve a result as harmonious as possible, they should not stop implementing them in any gym routine they are carrying out, they will see how with time and hard work they will obtain excellent results.
FOREARM CURL WITH PRONATION GRIP
- The exercise is performed sitting, with the forearms resting on the thighs or on the bench and grasping the dumbbell in pronacion and the wrists flexed downwards.
- I particularly prefer to rest the forearms on the thighs since I do not expose the back so much, but this is already everyone’s decision. It is not that they are at risk of injury but rather a matter of comfort.
- We breathe in, perform an extension of the wrist, and exhale at the end of the movement.
This arm exercise is excellent for strengthening the wrist joint whose weakness is typical of the extensor muscles.
FOREARM CURL WITH SUPINATION GRIP
- In the same way as the previous exercise, this one, we will do it sitting, with the forearms resting on the thighs or bench and grabbing the bar in Supination.
- We breathe in, perform an extension of the wrist, and exhale at the end of the movement.
- This exercise works intensely, not only the muscles of the forearm as we have already seen, but it is also beneficial for the muscles of the hand.
Training tips for developing forearms
- Both exercises combined, and as we saw with the “Biceps curl with grip in pronation”, will be very beneficial for those athletes who work with their hands, with this we mean from boxers to even basketball players or tennis players. Let’s look at some tips.
Tips for curl of forearms with dumbbells and grip in Pronation
- For this exercise to be effective, they must execute the exercise in its full amplitude, that is, between 100 and 150°. Obviously, this will depend on the flexibility of your wrists and the load used.
- If they find that the movement is not higher than 45°, and work with too heavy a load. Remember, the greater the load, the more firmly it must be held. This will result in shortening of the flexor limiting the width of the wrist joint.
- The use of heavy loads, therefore, has two negative effects: first, the muscles cannot work properly (and therefore cannot grow) and, secondly, they will lose some flexibility.
- For these reasons you should not work with an excessive weight that limits the complete flexion of the exercise, remember that the important thing is the technique and not the amount of weight.
Tips for curl of forearms with dumbbells and grip in Supination
- Be sure to keep your arms straight and not tilt your torso over your elbows, because you cannot properly use the carpal or ulnar flexor muscles at the elbow joint.
- When working with too much weight it is recommended that one kneel when using a bench. This variant is more comfortable. When working with a lot of weight, the wrists tend to slide thighs.
- For best results, train at full amplitude, or at least between 90° and 120°. If they can’t, it’s probably because you’re using too much weight or too tight a grip.