Don't wrap your thumbs around the bar if you are doing pullups or lat pulldowns. Let your thumb rest comfortably next to your index finger. This will give your back muscles a better workout, rather than making your arms do the work. It may feel a bit odd, but will help you target the appropriate muscles.
To increase forearm strength, try this simple strategy from racquetball and tennis players. Start by placing a large sheet of newspaper on a table or some other flat surface. Wrinkle the paper for half a minute with the hand that is most dominant. You should do this twice before switching
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