13 Forearm Exercises to Do at the Gym or at Home
Forearm exercises help you develop grip strength. There are many different ways to exercise these muscles, whether you’re at home or in the gym.
Forearm exercises stretch and strengthen the muscles crossing your hands, wrists, and elbows.
You use these muscles in your daily life for tasks such as opening a glass jar or carrying a suitcase up a flight of stairs. They’re used in sports such as golf, racquetball, and basketball, too.
Strengthening your forearms also increases grip strength, which is related to upper body strength.
A strong grip helps you carry, hold, and lift items in your everyday life and during athletic activity. Plus, you’ll have more power when you work out, which will bring more strength to your entire body.
How-to
It’s important to strengthen your forearms because it can help improve grip strength, which makes moving about daily life easier.
Each of the forearm exercises listed in this article should be done to failure. This means you know your set is complete once you are no longer able to do the lift with good form.
For each exercise, try 2 to 3 sets of 8 to 15 repetitions. Do these exercises 2 to 3 times per week. You can do them on their own, before working out, or as part of a longer routine.
Before you do forearm exercises, loosen up and improve blood flow to your wrist joints by turning them in circles in both directions, side to side, and up and down.
With dumbbells
Begin with 5- to 10-pound dumbbells. Gradually increase the weight as you get stronger. Grip the dumbbells tightly throughout the movement. If you don’t have weights, you can use a can of soup or a bottle of water.
Palms-up wrist curl
![](https://media.post.rvohealth.io/wp-content/uploads/2023/08/LoneBoringHerring-size_restricted.gif)
Palms-down wrist curl
Grip crush
![](https://media.post.rvohealth.io/wp-content/uploads/2023/08/DearEvenGallinule-size_restricted.gif)
With machines
Share on Pinterest GIF by Active Body. Creative Mind.Behind-the-back cable curl
Towel cable row
Without weights
Pullups
Share on Pinterest GIF by Active Body. Creative Mind.It’s back to the basics for this exercise. You’ll need a bar or something that’ll support your weight.
Dead hangs
Share on Pinterest GIF by Active Body. Creative Mind.Forearm pull
Share on Pinterest GIF by Active Body. Creative Mind.Farmer’s walk
Share on Pinterest GIF by Active Body. Creative Mind.To increase the difficulty, wrap a towel around the dumbbell handles.
At home
Forearm squeeze
Share on Pinterest GIF by Active Body. Creative Mind.Use a pair of forearm grips or another object that you can squeeze, such as a tennis ball or a sock.
Fingertip pushups
Share on Pinterest GIF by Active Body. Creative Mind.Crab walk
Share on Pinterest GIF by Active Body. Creative Mind.Plank with shoulder taps
Share on Pinterest GIF by Active Body. Creative Mind.Building a routine
You can do these forearm exercises on their own or along with your workout routine. Get started with a few, and then change up your routine every so often by incorporating more exercises.
If you’re doing the exercises in addition to strenuous activity, make sure you don’t fatigue your muscles. Do these exercises for a short time each day, then devote time for a longer session one to two times per week.
Allow for one full day of rest between longer sessions to allow your muscles time to recover.
Benefits
If you do these forearm exercises consistently, you’ll see results in the strength of your arms as well as your elbows, wrists, and hands.
Gripping and lifting objects will be easier, and you’ll be less likely to have an injury. Plus, you’ll bring strength to other areas of your workout or weightlifting routine by being able to squeeze, push, and pull with more force.
Cautions and modifications
If you’re not sure where to begin or would like some guidance, get in touch with a fitness expert if one is available to you. They can address any specific concerns you may have, set you up with a routine, and make sure you’re doing the exercises correctly.
When doing these exercises, only go to the degree that’s appropriate for your body. Be gentle, and make sure you can maintain smooth, controlled breathing that mimics your movements. Avoid any jerky motions.
Stop if you’re feeling pain or anything beyond a mild sensation. If you experience soreness after these exercises, ice the affected area and try light stretching to reduce tension.
If you have any injuries or medical concerns that could be affected by forearm exercises, it’s best to avoid them or do them under the guidance of a doctor or physical therapist.
The bottom line
Forearm exercises can build strength and increase grip strength, both of which benefit a wide range of physical activities. To see the best results, be consistent in your practice and make a commitment to stick to your routine.
Give yourself plenty of time to recover in between workouts, and vary your workout routine on a weekly basis.
3 HIIT moves to strengthen arms
Posted : 2023-12-14 08:56
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