Forearm Maintenance

 

Eccentric Forearm Extensor Curls

Form Notes: Your forearm should be horizontal which can either be achieved by resting it on something to isolate the forearm or in space to engage the shoulder. Grip the weight tightly in your hand, use your spare hand to lift the wrist to full extension then lower in control. You should use a weight that is too heavy to curl upwards.

Reps: 15

Sets: 3


Eccentric Pronation & Supination

Form Notes: Make sure your wrist is in a neutral position rather than in extension. Your forearm should be horizontal which can either be achieved by resting it on something to isolate the forearm or in space to engage the shoulder. Reps should be slow and as smooth as possible. You are going for control rather than max weight.

Reps: 10 each side. Slow and controlled reps

Sets: 3

 

Forearm Flexor Stretch

Notes: Rotate your hands so that your fingers are pointing back. Bring your body back to increase the stretch.

Time: 20-30 seconds