All athletes--not just rock climbers--who play a sport that demands forearm strength and use of the upper body can benefit from doing forearm workouts. Muscles need to break down in order to improve in order to get stronger. Anytime you exercise for strength you need to make forearms sore. Don't climb or workout with sore forearms. Wait until your muscle soreness has gone away before working on strength again.
Since the beginning of time, guys have known that building their arm muscles is not only important for everyday activities, but also help swoon a few ladies along the way.
However, this goes way beyond just doing bicep exercises. You also have to build forearm muscles, shoulder and triceps as well. Strong arms will do much more than help you pick up ladies. Pretty much everything you do on a daily basis could be improved when you have stronger arms.
How to do it?
Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.
Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
Keep your arms still throughout.
Exercise Advice: Sit on a bench and hold a dumbbell over your knee with your palm facing up. Stretch your your wrist as far down as possible while holding the dumbbell securely. Curl your wrist up as far as possible while flexing your forearm at the top position. Lower the dumbbell slowly to the starting position.
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