Buillding Up Your Forearms

• 1). Warm your wrists and forearms up by bending them back and forth and circling them around in both directions. Grab a barbell and put a couple 10-lb. plates on each side. Secure a collar on each side, place the barbell at the foot of a workout bench or chair and sit down. Grab the bar with an underhand grip and, with the bar in both hands, place the back of both wrists on your knees. Slowly lower the weight by bending your hands down. Get a slight stretch then pull the weight up with both hands and flex your forearms. Do three sets of 10 repetitions. Do this exercise twice weekly.
  
  
• 2). Grab a light dumbbell (about five pounds), sit down and place the fleshy part of your wrist against your right knee (about one inch of your wrist should extend behind the end of your knee). Slowly lower the dumbbell, then raise it back up, flexing the back (or outside part) of your forearm. Do three sets of 10 repetitions twice weekly.
  
  
• 3). Tie a thin rope around a broomstick, then wrap the rope around the broom stick several times. Tie a five-pound plate at the end of the rope. Hold the broomstick out in front of you about shoulder height with both arms extended. Slowly raise the weight up by rolling the broomstick toward you, alternating both hands to move the weight upward. When the plate reaches the broomstick, reverse directions and lower the weight back down. Roll the weight up and down as many times as you can, then relax. Do this once a week.
  
  
• 4). Squeeze a hand gripper as many times as you can, relax and do two or three sets. Squeeze a tennis ball if you do not have a hand gripper. Squeeze the tennis ball for five seconds, then relax. Repeat 10 times and do two or three sets. Perform this exercise once per week on the day you do not do the weight roller.