Forearms Workout Mistakes To Avoid and How to Correct Them

2 Mins read


The related muscles of the forearm are known to control the whole arm. Guess what? The forearm consists of 20 different types of muscles. The extensors and flexors are the most important muscles. This is because they control the locomotion of the fingers, thumbs, and wrists. Some functional movements are required for you to build wrist arm muscles and also to strengthen some other small muscles. Below are numbers of common workout mistakes that should be avoided and how correct each of them.

1. Cheating Early

Cheating can be defined as a valuable tool that is used to push sets beyond strict. It can also be used as a full rep failure. When you cheat too early the biceps are stressed. The easiest exercise that you can cheat is biceps curls. This is because when your arm is not resting on the bench, little swings will shift the tension from your arms to the front delts making a hard rep easy.

How to fix this problem:

– The dumbbells should be done while seated.

– You should push sets beyond the strict, full rep failure, and also take more extra reps with a slighted arm swing.

– Some strict reps should be taken until the failure point is reached.

2. Doing Too Much of Training

Biceps are puny as compared to the quadriceps and lats. If you pump more on your biceps as you back workout, you are likely to pile more in the biceps muscles compared to any other muscles. Overtraining the biceps halts the training thus reversing their gain.

How To Correct this Mistake:

– Advanced bodybuilders should take 9-12 sets for the biceps.

– The beginners of the build wrist arm muscles should only do 6 sets of biceps.

– At maximum, you are required to push the last set of the performance beyond the failure through techniques like cheating and drop sets.

3. Missing Out The Target

Most of the bodybuilders miss the intended target by firing off the curls. Most of the emphasis should be put on the other muscles other than the lower biceps. Focusing more on the peak contraction merely raise your peaks.

Solutions for this mistake:

– You should focus on both heads of your biceps.

– You are required to use the shorter head more while taking a wider grip of the bar to ensure there is also build of wrist arm muscles.

– The shape of your biceps is genetic, hence you should not expect to move from flat to barbed if it is not in your DNA.

4. Skimping On Contractions

The major component of a curl is contractions. It is unfortunate that most of the bodybuilders never flex their biceps against the resistance. This is due to too much use of heavy weights and performing their reps faster with excess momentum.


– You should use the weight that you can manage.

– You are required to curl slowly by using approximately two seconds to raise your weight so that you can also build the wrist arm muscles.

– You should flex your biceps at every contraction to ensure that each curl is a concentrated curl.

Knowing the above forearm workout mistakes to avoid and how to correct them is the path to exercising like a champ. While these are not in anyway exhaustive, it is generally recommended to exercise your forearm muscles with care so as to avoid injuries. Take good care of your muscles and they will, in turn, take care of you.

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