Avoid Underdeveloped Forearms and Traps with These 3 Simple Exercises

The forearms and traps are the most frequently neglected muscles in gym goers. While these muscles are often used as secondary muscles in compound exercises, they tend to gradually become underdeveloped due to the lack of direct targeting. Here's how to workout these muscles in order to avoid uneven muscle development:

1. Reverse grip cable curls: 4 sets for 8-12 reps (targets forearms flexors)

2. Standing Barbell wrist curls: 4 sets for 8-12 reps (targets forearm extensors)

3. Dumbbell bent shrug: 4 sets for 8-12 reps (targets traps)

Explanations on each Accessory Exercise

Reverse grip cable curls: 4 sets for 8-12 reps 

DIRECTIONS: Begin by attaching a straight or EZ-bar attachment to a low cable pulley. Stand facing the machine, and grab the bar with an reverse grip, palms facing downward. Keep your feet shoulder-width apart for stability. With your elbows close to your sides, curl the bar upward, contracting your forearms. Focus on controlling the descent as you lower the bar back down to the starting position. 

Standing Barbell wrist curls: 4 sets for 8-12 reps 

DIRECTIONS: Begin by standing with your feet shoulder-width apart and holding a barbell with an overhand grip, hands positioned slightly wider than shoulder-width apart. Allow the barbell to hang in front of you, arms fully extended. It is ok if your thumbs temporarily detach from the barbell in the starting position. In a controlled motion, flex your wrists and lift the barbell upward, squeezing your forearms at the top of the movement. Gradually lower the barbell back down to the starting position. Maintain a steady pace and focus on isolating the muscles in your forearms.

Dumbbell bent shrug: 4 sets for 8-12 reps  

DIRECTIONS: Start by holding a dumbbell in each hand, and hinge at your hips to bend forward, keeping your back flat. Let the dumbbells hang directly beneath your shoulders with your palms facing your body. In a controlled motion, lift your shoulders toward your ears, squeezing your traps at the top of the movement. Lower the dumbbells back down, maintaining a slight bend in your elbows. Focus on engaging the upper traps without excessive neck involvement.