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#Grip squeezer full

That’s why rehab should be part of any recovery protocol. Without functioning lower arms, performing everyday tasks would simply be impossible. Repeat for 2-3 sets of 10-12 reps, and always control the weight.įorearm rehab exercises help to build strength in one of the most crucial body parts.Bring the dumbbell past where your hand and forearm are level for the best contraction.Come back up by extending your wrist (i.e., by moving the dumbbell upwards).Bend your wrist towards the floor, and descend until you feel a good forearm stretch.Let your “dumbbell hand” hang off the edge.

Place the underside of your forearm on a flat surface like a bench, table, or desk.

Hold a light dumbbell in one hand while kneeling over a weight bench or while sat upright in a chair.

But as I say, feel free to reduce the range of motion (ROM) until you build your strength up if you have forearm shin splints or similar conditions that might make you temporarily weaker.

#Grip squeezer full

For example, if you currently lack the forearm strength to do full reps, then you can lower the weight with one hand and then lift it back up with both.įor all of these tutorials, however, I’ll describe the drill from start to finish so that you know exactly what to do. All you need is a dumbbell (or a band) and a flat surface like your thigh or a table.īetter yet, you can customize the exercise to your level of fitness. The wrist extension is a versatile exercise.