How to Do a Barbell Forearm Flexion

The body is an amazing machine. A majority of people focus on weight loss while muscle gain is overlooked. Muscle tissue burns twice as many calories as fatty tissue. Therefore, weight training should be a significant component in any fitness program.

Difficulty: Moderately Challenging

Instructions

1. Sit down on a bench with the feet firmly planted on the floor.

2. Grip the barbell firmly with the hands approximately a shoulders width apart. Start with no weight on the barbell until you are comfortable with the barbell flexion exercise.

3. Place the hands, palms up on the knees. Then relax the wrist and let the barbell drop, but not too far. The person should feel pressure on the forearms, wrist and upper arm.

4. Lift the barbell using on the wrists. Do not use the arms to lift the barbell. Contract the wrist and hold the barbell in that position for a second or two and then release.

5. Repeat the lift twelve to fifteen more times. At first, this number may vary. The axiom of "no pain no gain" is a misnomer. If it hurts or feels uncomfortable then reduce the amount of barbell flexion reps until you build up the stamina.

6. Duplicate the previous reps three more times. Again, be sure to listen to the body and adjust the barbell flexion exercise accordingly.

Tips & Warnings

• Always consult a physician before starting any exercise program.

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