How to workout your forearms

The forearms are an important muscle that are used everyday and are an important muscle to strengthen for many sports.

Difficulty: Easy

Instructions

Things You'll Need:

• small bar
• rope
• tape
• weight
• grip tape

1. take the bar and tie the rope around the middle and secure it tightly with tape so it is unable to move.

2. Then rap the grip tape around the outer regions of the bar (this will be where you grip the bar).

3. Next tie whatever weight you desire to the other end of the rope (I suggest you start at a low weight).

4. once everything is secure grip the bar on the outer region and roll the weight up with your arms straight in front of you (make sure that the weight is going up, otherwise you taped the bar the wrong way).

5. to roll it up roll your wrists forwards then roll it forward with the other hand.

6. repeat step 5 until the weight gets up to the bar.

7. Once the weight is up to the bar, roll it down by rolling your wrists the other way. Do not let the weight just drop down, because then you are just cheating yourself out of a good workout.

8. Once the weight is fully down again you can roll it up again the same way, or try rolling your wrists backwards to workout another part of your forearms.

9. You should do a couple of reps in each set so don't use to much weight.

Tips & Warnings

• Try to keep the rolled up rope in the middle.
• Be sure that at all times you are rolling the weight it is off the ground.
• If you do this workout right, the you should really feel a burn in your forearms and barely be able to grip anything. This is normal and will go away in a short amount of time.