The Barbell Forearm Flexion Arm Exercise

Video Transcript

Hi! I’m Manny Castro, Exercise Physiologist. With this exercise program, we’re specifically targeting arms. Now, in order to properly target the arms, you want to target each muscle in the lower arm and also the upper arm. You also want to get the front of the arm as well as the back of the arm on both ends. Now ,we’re specifically talking about muscles that work at the wrist joints and also at the elbow joints. Those muscles specifically would be the front portion of the lower arm and the back portion of the lower arm, as well as the front portion of the upper arm and the back portion of the upper arm also. Now, before you start this exercise program, please remember you have to consult your physician before starting this or any other exercise program. Now lets talk about the forearm muscles. For this exercise, we’re specifically going to target the muscles at the front of the forearm. I’m calling it the front, because this is the proper anatomical position for the arms. What we’re going to do is called a barbell forearm flexion. Very easily, all you’re going to do is take your barbell and position your hands over your knees with your wrists slightly over your knees. What you’re going to do is let the barbell drop and then flex at the top. So let it drop, flex at the top, just like that. What you want to do is, for the forearms, you actually want to do high repetitions. So probably about 12-15 repetitions to begin with, and as you get stronger and you want to build these muscles up you’re going to drop in repetitions and increase your weight. You’re probably going to end up with about 10-12 repetitions. Then when you really want to get heavier, you’re going to do about 8-10 repetitions and about 3 sets.

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