Building powerful forearms will make you stronger and add mass to your muscles. Forearm exercises may look like they relate to your back or leg workouts. However, having strong forearms will help one in having a stronger grip. A stronger and firm grip is important for almost all pulling plus pushing exercises. Moreover, having stronger forearms means one can squeeze their weights harder, engaging more muscles.
Having stronger arms increases one’s ability to lift extra weight and generate more force when performing any exercise. Moreover, forearm exercises help strengthen and stretch the muscles in your wrists, elbows, and hands. With stronger, healthier muscles, you can perform daily energy-related activities more easily, such as carrying a suitcase upstairs or opening a glass jar.
In addition, strengthening your forearm muscles will increase your performance in high-energy sports such as golf, basketball, and racquetball. Form exercise also makes it easier to strengthen other parts of your body, including your back, calves, and shoulders.
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Below is a list of the best forearm workouts that help increase muscle mass and grip strength. You can do these workouts two to three times a week. However, before doing forearm workouts, loosen up and improve the blood flow to your wrist joints. You can achieve this by turning your arms in circles in all directions (down, up, right, and left).
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What Forearm Muscles Do
If you need to appear truly all-around fit and strong, you need to add forearm exercises to your workout. These workouts help to isolate and target up to twenty forearm muscles. By doing these exercises, you’ll be able to achieve a beneficial burn. Strong forearms and better grip strength will improve your gym performance and daily activities. Moreover, muscular forearms are attractive. Plus, it’s a suitable way of showing off your body physique.
Our forearms consist of a collection of little muscles that move in four ways. These include wrist flexion, extension, supination, and pronation. Working with various kinds of motion will offer you balanced forearm development. Many of the exercises we’ve listed involve gripping and pulling to strengthen your wrists and fingers.
How to Do a Hammer Curl:
- Hold the dumbbell with both hands.
- Always ensure your palms are directly facing each other.
- Hold your chest up as you curl the weight toward your shoulders.
- After that, you can allow your elbows to move forward slightly.
- As the dumbbells draw closer to your shoulders, you’ll feel a contraction; as soon as you feel the contraction, hold the weight in place for a second or two.
- After you’ve held the weight in place, slowly allow your arms to come back down into a resting position.
Muscles Targeted: Biceps and forearms.
Benefits: The hammer curl is a compound workout that helps one build lower arm muscles via a contraction. This is among the best forearm muscle workouts. Thus, you should consider adding it to your arm workout routine.
How to Do an Inverted Row:
- Stand in front of a Smith machine or squat rack.
- Fix the bar to your preferred setting, with the bar hovering above your waistline. This position will allow your arms to extend completely.
- Lie beneath the bar, looking up at it.
- Take the bar. Here, your arms need to be completely extended. When holding the bar, ensure you’re using an overhand grip. Only your heels will touch the floor since you’ll suspend your body.
- Then, squeeze your muscles to support the lower back. When doing this exercise, always keep your body as straight as possible.
- Once you’ve squeezed your muscles, pull up to raise your chest toward the bar. Remember, your body should remain straight throughout this motion. Additionally, your chest shouldn’t touch the bar but should get as close as possible.
- Hold this position for a couple of seconds.
- Next, ensure that your shoulder blades are pulled back before you lower yourself into your starting position, arms extended.
Muscles Targeted: Latissimus dorsi, forearms, trapezius, rhomboids, biceps, and rear deltoids.
Benefits: The inverted row is a great workout for beginners. This workout targets your arm muscles more than a traditional pull-up. Moreover, it’s simple to include in most upper body workout routines. Additionally, this workout helps strengthen your lower body muscles, improves scapular retraction, and enhances grip strength.
Pull-Up Bar Hang
How to Perform a Pull-Up Bar Hang:
- First, start by standing below a pull-up bar.
- Clutch the bar using your shoulder-width grip. Ensure your palms are facing forward.
- Pull your legs up off the ground.
- Hold for about 30 seconds at arm’s length, crossing your ankles behind you. Your arms also need to be straight.
- Rest and repeat the procedure as many times as you’d like.
Muscles Targeted: Forearms.
Benefits: The pull-up bar hang is one of the best bodyweight exercises. This exercise engages your core and strengthens your lower arm muscles. Moreover, this workout assists in building your finger flexors and wrist strength. Better yet, this exercise is simple enough to perform at home.
Dumbbell Wrist Flexion
How to Accurately Do a Dumbbell Wrist Flexion:
- Sit at the edge of a chair or bench.
- Hold your dumbbell with your right hand.
- Rest your right wrist on your right kneecap.
- Slowly allow the dumbbell to roll forward while maintaining a tight grip.
- Now, curl the dumbbell back toward your bicep slowly. Remember to keep your wrist positioned on your kneecap for extra support.
- After that, lower your dumbbell back slowly toward the ground.
- Finally, repeat the same process using your other hand.
Muscles Targeted: Wrist flexors and forearms.
Benefits: This workout helps strengthen your wrist flexors. It’s also important in building your grip strength.
How to Do a Farmer’s Walk:
- Stand with your feet comfortably apart. Your dumbbells should be resting on the floor on either side of you.
- Squat to pick up your dumbbells. Ensure your palms are facing in.
- For more balance, grip your dumbbells by the middle of their bars/handles.
- Stand with your chest out while still keeping your back straight.
- Walk evenly and in a straight line up to your intended distance or until you feel your grip is slipping.
- Rest and repeat.
Muscles Targeted: Finger flexors and forearms.
Benefits: The farmer’s walk workout helps strengthen your wrists and finger flexors. Moreover, doing this workout routinely may help strengthen other muscles in your body, including your lower back and shoulders.
Towel Pull-Up Hang
How to Do a Towel Pull-Up Hang:
- Place two smaller towels or one larger towel over a pull-up bar.
- Next, grab both ends of the towel(s) with a complete overhand grip. Remember, your hands need to be shoulder-width apart.
- Pull up with your arms, allowing your legs to dangle underneath you. Keep your elbows slightly bent; it’s important never to lock them, as this can cause serious damage. Squeeze your quads and glutes as you tighten your core. Ensure your pelvis is slightly tucked.
- Rotate your shoulders out to involve your lats. The shoulder blades should rotate upwards and away from the spine. Additionally, it’s important to tuck your chin for the duration of this exercise.
- Move in an upward motion by pulling your elbows toward your body and your shoulder blades down. Keep pulling your shoulder blades toward your spine as you squeeze your lat and upper back muscles. Pause once your chest is level with your hands.
- Begin in a downward motion by straightening your arms. Remember to keep your elbows bent. Enable your shoulder blades to rotate away from your spine, slowly lowering your body back into the starting position.
- Rest and repeat as needed.
Muscles Targeted: Core muscles, forearm muscles, and latissimus dorsi.
Benefits: Towel pull-up hangs require less equipment. To perform this exercise, you need a pull-up bar and a towel. This workout helps improve your grip and engages the muscles in your forearms, hands, and wrists. A stronger grip helps one engage in weightlifting workouts, including bench presses and deadlifts.
Furthermore, towel pull-ups can be converted into a lat workout. This is achieved by simply moving the towel’s ends further apart. With a great lat exercise, you can improve your latissimus dorsi.
Upright Dumbbell Row
Doing an Upright Dumbbell Row:
- Stand with your feet shoulder-width apart and plant your heels firmly into the ground. Doing so will improve and maintain your balance throughout this exercise.
- Hold your dumbbells at arm’s length, but be careful not to overextend your elbows. Your palms should face your body, and your hands should hover over your thighs. If you’re positioned correctly, the dumbbells should be in front of you.
- Before you begin your row, take a deep breath in. Keep your chest up, your eyes forward, and your back straight.
- Next, exhale as you pull the dumbbells upward toward your chin. Be careful not to raise your arms too far above your shoulders.
- You may hold this position for a few seconds, but don’t overexert yourself. If you begin to feel too much strain on your muscles, lower your dumbbells.
- Inhale, lowering your dumbbells into the starting position.
Muscles Targeted: Upper back, shoulders, and forearms.
Benefits: Upright dumbbell rows exercise the front, side, and back deltoids. This workout also builds muscle in the upper back and biceps. Doing this exercise will allow you to lift and pull weight more easily. Thus, this workout is suitable for bodybuilders that are targeting definite muscles.
How to Perform a Suitcase Carry:
- Take a kettlebell using your non-dominant hand.
- Place your feet hip-width apart, keeping your hands at your sides.
- With an upright posture, raise your shoulders. Additionally, keep your chest out. Also, when performing this exercise, ensure you keep your core engaged for maximum benefit.
- Begin walking as you carry the kettlebell. Move slowly with small steps, and concentrate on keeping your posture aligned instead of forwarding momentum.
- When you complete the desired distance, set the kettlebell down gently.
- Repeat using your opposite hand.
Muscles Targeted: Glutes, core, legs, arms, forearms, trapezius, and shoulders.
Benefit: The suitcase carry is an excellent workout for those looking to improve numerous muscle groups in one session. Moreover, the suitcase carry is a unilateral workout since you only carry weight on one side while the opposite side offers balance and stability. Additionally, this workout involves inner and outer obliques and other important muscles, including the transverse abdominis and rectus abdominis.
Moreover, this workout targets spinal erectors, which affect the back, core, shoulders, legs, and arms. Lastly, the suitcase carry helps improve grip strength and overall performance.
Dumbbell Skier Swing
How to Do a Dumbbell Skier Swing:
- Hold a dumbbell in each arm. Your arms should be positioned alongside your thighs.
- Next, begin with a sturdy athletic base. Keep your feet shoulder-width apart, bending your knees slightly.
- Afterward, swing the dumbbells behind you as you push your hips back.
- Next, swing the dumbbells and your hips forward, squeezing your glutes. Once you’re done, you should be back to a standing position.
- When doing this workout, think of your arms as pendulums that swing backward and forward. The momentum should come from your hips and not your arms.
Muscles Targeted: Rear shoulders, forearms, hip flexors, front shoulders, biceps, lower abs, triceps, quads, hamstrings, side shoulders, and upper abs.
Benefits: This exercise is another excellent option for a fuller body workout. Like the other workouts on our list, dumbbell skier swings increase grip stamina and forearm strength.
How to Do a Renegade Row:
- Firstly, you need to have sufficient space to be able to do a plank.
- Place your dumbbells on the floor. Position them so that when one is set up in plank position, the dumbbells are about a shoulder distance apart. In addition, the dumbbell handles should be parallel to one another.
- Begin on your hands and knees in a tabletop-like position, gripping each dumbbell with one hand. Your hands should be aligned with your shoulders; your knees with your hips.
- Keep your feet behind you as you move into a complete plank position. Your hands and the balls of your feet should support your body weight. Keep your back straight and your core engaged. Ensure your feet are hip-width apart, as this will improve and maintain your balance throughout the workout.
- Shift your weight to the left side and inhale, allowing your left palm to support more weight. Remember, your body should not twist. Ensure both shoulders and hips stay square to the ground.
- Squeeze your right shoulder blade towards your spine, lifting the right dumbbell. Ensure you bend your elbow as you draw the dumbbell upward. In addition, remember to exhale as you lift.
- When lifting the dumbbell, you should move it out toward your right shoulder. Thus, your elbows should be pointing up toward the ceiling.
- Once you’re done, place the dumbbell gently on the ground and return to the starting position.
- Repeat on your left side. Remember, the dumbbell should move toward your left shoulder. Lean your weight into your right side while doing so to maintain balance. Always remember to breathe.
- Repeat on both sides until you’ve completed your determined number of repetitions. Once you’re finished and have set down your dumbbells, lower your knees into a kneeling position. From there, you can safely stand up.
Muscles Targeted: Triceps, upper back, shoulders, abdominals, forearms, quadriceps, and spinal erectors.
Benefits: The renegade row is a great workout that targets the core and upper body. The plank part of this workout strengthens the abdominal, spine, shoulder, and hip muscles. Moreover, the row portion of this workout targets the arms and upper back, including the following muscles: lats, rhomboids, shoulders, and biceps.
What’s distinct about the renegade row is the oblique’s anti-rotational engagement. As one lifts the dumbbell, the body’s natural inclination is to twist upward. The hip on the same side also typically twists toward the ceiling. However, the twisting motion decreases concentration on the upper back.
This kind of anti-rotational power is more advantageous regarding functional fitness. Moreover, lower-back injuries occur when your spine is pulled away from the alignment during an unexpected or jarring movement. For example, your lower back may be injured when you bend to pick something up off the ground. This usually happens when the spine twists suddenly, causing sharp pain. Furthermore, anti-rotational core power helps keep your spine straight during these kinds of exercises. Doing renegade rows will help you protect your lower back against possible injury or pain.
Tricep Rope Pushdown
How to Do Tricep Rope Pushdowns:
- First, face the tricep pushdown cable machine and hold the rope with both hands.
- Ensure that you use an overhand grip to hold the rope on either side at chest level.
- Stand with your feet hip-width apart. This will promote balance throughout this workout. Additionally, ensure you tuck your arms in toward your sides.
- Once you’re in position, push down on the rope, extending your triceps. Pause for about two seconds, exhaling while you do so. When you do this, be sure not to lock your elbows, as this can cause injury.
- After these two seconds, gently raise your forearms until they are parallel to the floor. Be sure to inhale.
- Repeat this process until you’re done.
Muscles Targeted: Forearms and triceps.
Benefits: This workout helps build the triceps brachii muscle found behind the upper arm. This muscle consists of three components: the long, medial, and lateral heads. When you strengthen the triceps, it’s important that your routine targets all three of these heads. Luckily, this exercise does just that.
Moreover, triceps pushdowns also help build your general endurance and strength by engaging your back, core, and shoulders. Also, the workout is adaptable to one’s strength and expertise since you can adjust the weight as you go.
How to Perform a Zottman Curl:
- Stand tall as you hold a dumbbell in both hands. Hold the dumbbells at arm’s length with your palms facing outward.
- Rotate the wrists to a supinated position. That is, palms facing up. The arms should extend fully and rest at your sides.
- Next, you need to place your feet shoulder-width apart, which helps establish balance. By establishing balance, you’ll be able to perform this exercise most effectively.
- Inhale. Make sure your grip is firm. Moreover, be sure to squeeze your core and glutes.
- Tense your biceps as firmly as you can. Next, curl the dumbbells in an upward motion, bending your elbows as you go.
- Hold the position for a few seconds once you’ve curled the dumbbell up to your bicep. Then, rotate your wrists to a pronated position.
- Gently lower your dumbbells until your arms are extended once more. At this point, you can exhale.
- Return your dumbbells to your starting position.
- Do as many repetitions as you like.
Muscles Targeted: Biceps and forearms.
Benefits: This workout assists in strengthening your biceps. Moreover, it also helps in increasing hypertrophy. Hypertrophy essentially refers to an increase in muscle mass. Thus, hypertrophy is important, especially if you’re just starting to weightlift. Developing and strengthening your bicep muscles will improve your overall workout performance, allowing you to lift more weight or do more reps.
Zottman curls also target both the forearms and biceps at once. As exhibited in this exercise, the forearms help support the dumbbells’ weight. Thus, you will benefit more in the long run by working both your lower and upper arm muscles simultaneously. Thus, Zottman curls help develop larger, more defined forearms and biceps. What’s more, this workout is simple to learn.
Dumbbell Reverse Curl
How to Do a Dumbbell Reverse Curl:
- To start the reverse curl, must hold the dumbbell in a pronated grip with your palms facing downwards. Moreover, keep your feet and hands shoulder-width apart. Ensure you keep your chest out and your back straight.
- As you hold the upper arms stationary, curl the dumbbell and allow your biceps to contract as you breathe. Always ensure only your forearms move.
- When you curl the dumbbell, ensure that it’s level with your shoulders and that your biceps contract fully. Hold the dumbbell in place for a couple of seconds when your muscles contract.
- Lower the dumbbell slowly, inhaling as you do so.
- Repeat accordingly.
Muscles Worked: Forearms, brachialis, biceps brachii, and brachioradialis.
Benefits: The dumbbell reverse curl is one of the best arm exercises since it promotes hypertrophy, similar to the Zottman curl. Thus, it’s great for achieving stronger, healthier arm muscles. The primary muscles targeted by this workout are the brachialis and the biceps brachii. The brachialis, hidden below the biceps, acts as a structural bridge between the forearm and the bone of the upper arm.
By practicing this exercise, you’ll be able to lift heavier weights for longer durations. Moreover, the pronated grip supports more muscle activation, unlike with other grip selections. In addition, this reverse curl is suitable for bicep injury rehabilitation. However, most healthcare professionals will advise you to wait up to three months post-injury. Before beginning any kind of rehabilitation exercise, always consult your doctor.
Dumbbell Wrist Extension
How to Perform a Dumbbell Wrist Extension:
- You should sit on the edge of a bench while holding a dumbbell with your right hand.
- Put your right forearm to your right thigh. Ensure your palm is facing downward. Your right wrist should rest on top of your right kneecap.
- Focus on isolating your hand. Bend your wrist slowly in a downward motion. Ensure you keep a tight grip on the dumbbell. Otherwise, you could drop it and hurt yourself.
- When you feel your forearm stretch, extend your wrist to curl the dumbbell back up.
- When doing this exercise, squeeze your forearm extensors. Moreover, don’t be afraid to try and lift the dumbbell higher than it was in your starting position.
- When you’re done, carefully set down your dumbbell.
- Repeat the same process using your other arm.
Muscle Worked: Wrists and forearms.
Benefits: This isolation workout targets the forearm and wrist muscles. After all, working out your forearms is just as important as working out your triceps and biceps. Practicing this exercise will improve your performance in other upper body workouts such as pull-ups.
Wrist curls train a part of a body that is usually more neglected. In addition, it helps in improving grip and wrist strength. When exercising, grip strength helps provide a firm grasp on bars and weights. Moreover, a stronger grip is essential in various sports. For example, it’s very significant in rock climbing. Another example is baseball. Grip strength helps promote the speed and power with which you throw the ball.
Wrist Roller Exercise
How to Perform the Wrist Roller Exercise:
- Bend your arms 90 degrees, holding the wrist roller using an overhand grip.
- Hold the wrist roller close to your body.
- Move the wrist roller’s weight up by rotating your wrists backward. Continue until the plates reach the device’s top.
- Lower the weights by rotating your wrists forward.
Muscles Worked: Forearms and wrists.
Benefits: This workout helps in building both your forearm extensors and flexors. Moreover, the wrist roller exercise helps to improve one’s grip strength. Like many of the exercises on our list, performing the wrist roller exercise frequently can help improve your overall fitness performance. Best of all, it’s a simple exercise you can do at home.
Conclusion: Everything You Need To Know About Forearm Workout
That’s it for our take on forearm workout. You can use the training to get in shape no matter who you are. The training is designed to help men and women, regardless of their training status.
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You should learn a few of the basic exercises before diving into the more advanced WODs.