How to Strengthen Forearms and Wrists

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By Maureen Crandall
eHow Contributing Writer

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There are many small muscle groups in the forearm and wrist including the biceps brachii, and 4 flexor groups. Most fitness buffs fail to give that area proper attention. Here is a great exercise for these muscles.

Difficulty: Easy

Instructions

Things You'll Need:

Free weights - optional

The Forearm Curl

Step 1

Sit or stand (keeping your back straight) and extend the arm out straight in front of you. Make a fist and while keeping your arm straight, draw your fist downward and feel the stretch in your wrist. Hold the position for five seconds.
Step 2

Now reverse the position and raise your fist and pull it upward as high as you can. Hold this position for five seconds.
Step 3

Lower and raise your fist 10 times on each arm. Remember to keep the arm straight as you perform this exercise.
Step 4

If you need more of a challenge, this exercise can be done with a 2-5 pound free weight in your hand. You can increase the reps or perform more than one set with each arm.