When most people train their arms, they often neglect the forearms. Sure it’s easy to work out your biceps and tris but if you want a truly balanced workout for all three parts of your upper body then make sure that these smaller muscle groups get some attention too.
The forearms are often an afterthought in a workout routine, if not outright ignored. Some schools of thought might consider the grip challenges that come with heavy barbell exercises like deadlifts and rows or pullups to be enough training for them – but we don’t agree! By including focused forearm work into your program you’ll have better prepared yourself when doing these movements at home so they can become more comfortable soon.
People who have strong grip strength are more likely to live a healthy life. So if you want the best chance at living long and prospering, give your forearms some dedicated attention with exercises like bicep curls or weight lifting. If you’re looking to improve your forearm strength and tone, you’ve come to the right place. In this article, we will discuss 11 best exercises for strong forearms. These exercises are simple and easy to do, and can be done at home with minimal equipment. So if you’re ready to start seeing results, keep reading.
Table of Contents
When to Train Forearms
The forearms are a muscle group that should get routine work almost every day. So don’t be afraid to inject them into 5-6 days of training; your grip strength will benefit and it can be trained with such frequency because there’s no rest for the weary when you’re doing curls or extensions at home.
Lightweight forearm training is easy to do and can be injected into any routine. Just two or three sets of each move at the end will give you all that’s needed.
Best Exercises for Forearm
Lightweight forearm training is easy to do and can be injected into any routine. Just two or three sets of each move at the end will give you all that’s needed.
Bottoms-Up Clean to Rotation
The bottom-up clean will tax your forearms to balance a load at the top of each wash. But adding in some rotation makes that balancing act even more challenging.
Towel Hammer Curl
Gripping a weight with just your hands is tough and adding in towel curls will make it even more difficult. The increased grip strength can lead to better deadlifting, Govnukar said on his blog.
Hanging Leg Raise
Hanging from a bar can be difficult if you don’t have the strength in your grip. Make sure that when doing these exercises, like leg raises for example (which require quite an immense amount of pressure), it’s crucial not only to focus on pulling with forearms but also squeeze tightly so no part goes overlooked.
Towel Inverted Row Hold
Hold your arms straight out in front of you and keep them there as if trying to hold onto something that’s far away. If the muscles along both forearms are not strong enough, then this exercise will be very difficult for you; use caution when performing it so nothing problematic happens.
Ultimate Peak Biceps Curl
This curl is going to blast your biceps, but it’s not just the repetitive motion that causes arm growth. By adding in some twists halfway through and controlling how low you go when curling heavier weights into smaller spaces of time-you’ll develop forearms too.
Total Arm Countdown Finisher
The perfect workout for building your arms from head to shoulders, this finisher will blast out biceps and tris. It includes an ample helping of hammer curl work too.
Turkish Getup Challenge
The kettle bell is an excellent tool for building strength and muscle. In this exercise, you’ll be required to balance the weight of your arm while doing reps on top or upside down which builds power in forearms as well since they’re used every time we lift something up high.
Spider Curl Finisher
The alternating bicep curl is a great isolation exercise for the forearms. The movement places stress on your grip, so keep it tight to get maximum benefit from this tough workout.
Farmer’s Carry
The Farmer’s Carry is a classic exercise for building arm strength and size. When you hold heavy bells in each hand, it pumps up your forearms more than expected.
Kettlebell Swing
The more you grip the bell, the better your form will be and also how light it feels on your hands.
Deadlift
The deadlift is a great exercise for building massive forearms. The key: don’t use wraps and keep the grips simple so that it’s easier to lift heavy weights without straps, but you’ll have an opportunity at some heavyweight challenge.
