How to Tuesdays: Forearm strengthening exercises

Weak forearms can cause cramping or possible loss of control while out on your ride. Strengthening your upper body will dramatically improve your riding performance. If you have experienced any of the following while out riding on the road or trail you most likely need to strengthen your forearms.

  • Aching forearms after riding.

  • Unable to hold on securely during descents or rocky sections of trail.

  • Find it difficult to use the brake after a long climb ascent or descent.

Here’s how you you can strengthen you forearms:

Dumbbell wrist curl

  1. Sit on a chair or gym bench with your forearms on your thighs. Position your wrist slightly over your knee with your palms facing the ceiling.
  2. With a dumbbell in each hand slowly allow the dumbbell to roll down into your fingers.
  3. Slowly curl the dumbbell back up into your palms and repeat.

Repeat 3 sets of 10 reps and increase the number of reps / sets / weight as you feel your strength increasing.

Reverse dumbbell wrist curl

  1. Sit on a chair or gym bench with your forearms on your thighs. Position your wrist slightly over your knee with your palms facing the floor.
  2. With a dumbbell in each hand angle your wrist down towards the floor.
  3. Raise your wrist as high as you can and repeat.

Repeat 3 sets of 10 reps and increase the number of reps / sets / weight as you feel your strength increasing.

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