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Forearms



FO-1


Isotonic - Wrist curls. While seated, lay your right forearm along the length of your right thigh with your right hand extended out past your right knee and your palm facing upward. Make a fist with your right hand and then push against the clenched fingers of your right hand with the heel of your left hand. Curl your right hand up towards your right forearm. Perform 10 repetitions of this exercise and then, with your rigt fist all the way up, perform an isometric by pushing against your right fist with the heel of your left hand. Hold for 10 seconds. Repeat with your right hand providing resistance against your left hand.

FO-2


Isometric - Bend your arms so that your forearms are parallel to the floor with the palms of your hands facing downwards. Straighten your fingers out and curl them under until your fingers are pushing against the heels of your hands. Keeping your fingers straight, push them against the heels of your hands as hard as possible. Hold for 10 seconds.

FO-3


Isometric - While seated, place the palms of your hands over your knees with your fingers pointing downward. Press your fingers back against your knees while flexing the under sides of your forearms. Hold for 10 seconds. To make this exercise interesting, also raise up on your toes, arch your back, and batt your eyes at any guys who might be passing by.

FO-4


Isotonic - Overhand wrist curls. Repeat exercise #FO-1 with your right fist turned over, your palm facing downward. Apply pressure to the knuckles of your right fist with the heel of your left hand as you raise your right fist up and towards you. Repeat with your right hand providing resistance to your left hand.

FO-5


Isometric - Interlock the fingers of your left and right hands out in front of you. Attempt to pull your hands apart. At the same time, attempt to rotate your hands outward. Hold for 10 seconds.

FO-6


Isotonic - Follow the same directions as described in exercises FO-1 and FO-3 - this time with your right fist clenched so that your palm is facing inward and your clenched thumb and forefinger are on top. Press down with the heel of your left hand as you curl your right wrist up and towards you. Repeat with your right hand providing resistance to your left hand.

Alternative - This exercise will require your one of two pieces of equipment. Obtain a wooden dowel anywhere from 12 to 16 inches in length and from 1 to 1-1/2 inches in diameter. A length cut from an old broom handle would suffice. Using the dowell for this exercise will increase the leverage making it more difficult.

FO-7


Isotonic - Raise your right fist in front of you, palm facing you. Place the heel of your left hand against the edge of your right fist and rotate your right fist downward towards the left while providing resistance with your left hand. Perform 10 repetitions followed by an isometric contraction for 10 seconds with your right fist in the furthest downward position. Repeat with your right hand providing resistance to your left fist.

Alternative - Using the dowell for this exercise will increase the leverage making it more difficult.

FO-8


Isotonic - Grasp the edge of an open door or the edge of a cubicle partition with your right hand and lean back as far as possible, or until you begin to loose your grip. Donít lean back so far that you fall over. Pull yourself back up. Perform 10 repetitions on each hand. If you have overhead bins, you can use the door on one of them.

To enhance this exercise, make yourself a Deluxe Door Grip Click on the link and scroll down

FO-9


Isometric - Hold the dowel with both hands out in front of you, palms facing down, and attempt to snap it by bending it upwards (maybe someday you will). Hold for 10 seconds. Now attempt to snap it by bending downwards and hold for 10 seconds.


Go here and scroll down to make your own

Deluxe Isokinetic Bending Rod

FO-10

Isotonic - A. Using the illustration in exercise FO-8 as a guide, wrap a wash cloth around the left end of the dowell and grip it tightly with your left hand. Use your right hand to twist the dowell back and forth within the wash cloth. The harder you grip the wash cloth, the harder it will be to turn the dowell. Perform 20 repetitions. Switch hands and repeat.

B. Grip the wash cloth end of the dowell with your palm facing up and the dowell pointing towards you. Grip the other end of the dowell with your other hand and twist it back and forth as though turning a screw driver. Perform 20 repetitions. Switch hands and repeat.


Go here and scroll down to make your own

Deluxe Grip Roller

FO-11


Isometric - This exercise will require your other piece of equipment. Grip some sort of a pliable object as forcefully as possible with your right hand. This object can be anything such as a rolled up wash cloth, or wadded up paper or plastic bags, or a foam rubber grip, which can be easily found in most sporting goods stores or in a search on Google. Squeeze for 10 seconds. Repeat with your fist rotated all the way out, and then, again, with your fist rotated all the way in. Next, place the object between your thumb tip and fingertips and pinch as hard as you can for 10 seconds. Repeat with your left hand, or exercise both hands simultaneously with a grip in each hand.

FO-12


Isometric - Place the fingertips of your right hand over the finger nails of your left hand as shown. Now Spread the fingers of your left hand apart while providing resistance with the fingers of your right hand. Hold for ten seconds. Switch hands and repeat.

Contributed by phonowave

FO-13


Isometric - Extend the fingers of your hands out and then slowly close them until they approximate grasping a 4" house brick in both hands. Now tense your fingers and the muscles of your forearms as hard as possible and hold for 10 seconds.

Contributed by Woz

FO-14


Isometric - Place the palms of your hands together in front of you and press your finger tips against each other. Hold for 10 seconds

FO-15


Isotonic - Wrist Raises. Lean against a wall with the palms of your hands against the wall at about shoulder height. Lift the palms of your hands off the wall by pushing against the wall with your fingers. Perform as many repetitions as you can. The lower the elevation of your body, the more difficult this exercise is. You can try it on stairs, or chairs, or the floor from a pushup position.

Contributed by Dave Reslo


Please note: Of all the muscle groups in your body, those of the forearms are the most complex and the most stubborn. For the inspired, go here for a myriad of outstanding forearm tools you can make yourself at very little cost: Forearm Accoutrements


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