Total Gym Wrist and Forearm Exercises



The wrists and forearms are one of the most underdeveloped muscles on the body of the average person. You hear regular gym-goers talk all the time about how great of a chest day or leg day they had, but when was the last time you actually heard someone say that they were going to work on their forearms or wrists in their next workout? Probably not very often, and that is very peculiar seeing as both the forearms and wrists are commonly injured on most people when doing very regular everyday activities, such as picking up a heavy box or using your hands to help yourself up off the couch, as well as various exercises at the gym too. It’s insane that the forearms and wrists get ignored in the average workout program, especially once you really take the time to know its importance.

 

Being in the gym world, I hear from clients often about having soreness in their wrists & forearms and as a result, they usually struggle with bodyweight exercises such as pushups or dips. Most people who have that type of soreness or pain in those muscles usually want to strengthen them, but oftentimes don’t know what to do to build those muscles.

 

So with that in mind, we’ve provided you with a 2 day per week routine to help you to strengthen your wrists and forearms today!

These muscles are just like any other muscle, in that if you exercise them correctly, you can make excellent strides in decreasing any pain and reducing the risk of any future wrist or forearm injuries.

 

Wrist and Forearms Routine

Perform the following routine 2 – 3 days per week for the next 4 weeks to help you to strengthen your forearms and wrists today:

 

Seated Wrist Flex Downs

Grab the handles on your Total Gym FIT and flex your wrist down as far as you can while holding yourself up on the sliding board. Hold your wrist flexed for 30 – 60 seconds with your elbows straight. (3 sets of 30 second holds)

 

Seated Wrist Flex-Ups

Grab the handles on your Total Gym FIT and flex your wrist up as far as you can while holding yourself up on the sliding board. Hold your wrist flexed for 30 – 60 seconds with your elbows straight. (3 sets of 30 second holds)

 

Seated Wrist Straight Curls

Begin by grabbing the handles on your Total Gym FIT with the outside of your forearms rested on your thighs and palms facing upward. Now flex your wrist upward with the handles in your hand and slowly come back to the starting position to complete each rep. (2 sets of 25 reps)

 

Seated Reverse Wrist Curls

Begin by grabbing the handles on your Total Gym FIT with the inside of forearms on your thighs and palms facing downward. Now flex your wrist upward with the handles in your hand and slowly come back to the starting position to complete each rep. (2 sets of 25 reps)

 

In as little as 4 weeks, I guarantee that you will see and feel the difference in your forearms if you consistently follow the above training program. Don’t wait until you are already experiencing pain in those muscles to begin working them, be proactive and start today.

 

As if the fun exercises listed above was not incentive enough for you to want to immediately start your strength training, then hopefully the following reasons will resonate with you. Here’s a top 10 list of why you should train your forearms and wrist!

 

10 Reasons To Train Your Forearms and Wrists

1) To rehab and/or prevent injury in your wrists and forearms

2) To increase the strength and flexibility in your wrists and forearms

3) To help increase your overall strength by helping your other muscles

4) To prevent serious medical conditions such as osteoporosis and arthritis

5) To help you climb better

6) To develop a strong grip

7) To develop a strong, solid handshake

8) To provide you with a foundation for your other lifts at the gym

9) To give your forearms a stronger appearance

10) To help you with exercises such as pushups or dips

 

So there you have it, 10 reasons why you should exercise your forearm and wrists.

No workout program on earth should exclude wrist and forearm strengthening exercises because simply put, it is just that important to the performance of your body and achieving optimal levels of health and fitness.

Mike Robinson

Mike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

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JEFF
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JEFF

I WANT TO KNOW IF there are SOME EXERCISES FOR DEVELOPMENT OF THE ANCONEUS MUSCEL THAT SEEMED TO DISAPPEAR ON MY LEFT ARM. I HAVE THE TOTAL GYM FIT. I WOULD LIKE TO TARGET THIS MUSCEL. I HOPING I CAN REBUILD AFTER THIS TEAR
THANKS,
JEFF HALL

Total Gym Direct
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Any of these exercises should help you. It’s very hard to target the smaller muscles in the arms without direct stimulation, usually from an electronic device.

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