In the majority of routines that we carry out the forearms It is usually a muscle group that almost never work. If that is true that they are complementary muscles that support others as the biceps and is working at the same time that these indirectly, but it is not enough, since they must exercise as any other muscle.
Forearm exercises should be simple and plain. Repetitive series are not advisable, as they are small muscles that may not withstand excessive pressure. This is why an excessive burden on this muscle group is counterproductive.
Forearm exercises they should be done once a week and always on different days than the biceps, since it is not convenient that a muscle that work indirectly supports other muscle groups. The intensity should not be excessive since an overload in this muscle group may lead to tendinitis that prevents us to carry out training.
Some of the most effective exercises are the weight with rope lift. It is to take a straight bar that we can grasp with both hands. We will attach a rope of a metre long in the bar, and at the other end of the rope will get a weight. The exercise is to try to pick up the rope in the bar by the movement of the arms that will remain elevated forward forming a right angle with the body.
Another exercise is to take a dumbbell in each hand, and supported by a bank with the palms of the hands up and forearm leaning on the Bank without moving it, we raise the dumbbell trying to touch the forearm. This will make a twist of wrist felt the pressure in the muscles den forearm.
The following exercise follows the pattern of the previous but with palms down, we raise the dumbbells up. The above exercises can be with a dumbbell in each hand or a barbell with both hands. The only difference is that with a dumbbell in each hand we are working each forearm separately avoiding one makes of the force to the detriment of the other.
Forearm exercises they should be gently. It is carried out in one or two exercises with four sets of 10, 8, 6 and 6 reps increase the weight gradually, if what we want is to get more volume. If we define the muscle and burn fat the ideal is to carry out four sets of 12 reps with a light weight.