As compared to the massive biceps and six-pack abs, its forearms have significant lifting strength in them. There are several forearm workouts you can do to make your muscles stronger. But, we have discussed the best 12 of them below.
- Dumbbell Wrist Extension
It’s one of the essential forearm dumbbell workouts, as it targets the muscles around your wrist. Thus builds strength in forearm muscles. To perform this workout accurately, follow the instructions listed below:
- Pick a dumbbell in one hand and sit on the bench.
- Place your same hand on the thigh and your wrist should be on the kneecap. It is to ensure proper movement of the wrist during exercise.
- Now, you have to concentrate on just isolating your hand. So, now you can start the curling of the dumbbell. You have to make sure that you maintain your grip as it is the most important part of the exercise.
- Return to starting position by slowly lowering the dumbbell.
- Now, repeat the same procedure for your left forearm.
- You can make 3 sets of 10 to 12 reps, or, you can keep going until you feel tired.
- Reverse Curl
It’s one of those forearm workouts that increase blood flow. Thus, it helps in building muscle strength. Moreover, this workout is mostly recommended when you want to build muscle endurance, under-utilized muscle group. Here are the instructions to do this workout:
- The first step is grasping the bar with your full shoulder strength. While doing so, your palms must be facing downwards.
- Now, slowly curl the bar. And while you do this, place your arms vertical to the sides.
- Then you have to squeeze your hands to ensure the proper reverse curl. Return to the starting position by slowly lowering yourself and keeping the tension as well.
- Do 3 sets of 10 to 12 reps.
- Dumbbell Wrist Flexion
To build grip strength, it’s essential to strengthen the wrist flexors. And for that, the dumbbell wrist flexion workout is a must to add to your other forearm workouts with dumbbells. This workout is the same as the dumbbell wrist extension, there’s just a slight difference. Here’s how you accurately perform this workout.
- Sit on the bench with one dumbbell in your hand.
- Now, it is more similar to the wrist action we discussed at the start. Follow the same guideline of placing your hand on the thigh.
- But, this time your hand should be on the top of the kneecap.
- Now, you have to concentrate on just isolating your hand. So, slowly and as far as you can, lower the dumbbell. You also need to focus on this point. Your grip is the only thing that is making the right angle. So, if you are a beginner try to train as much as you can.
- Then, curl the dumbbell towards your bicep, making sure that you don’t lift your arm off of your thigh.
- Return to the starting position by lowering down the dumbbell slowly.
- Now, repeat the same procedure for your left forearm.
- You can make 3 sets of 10 to 12 reps.
- Zottman Curl
It’s also one of the best dumbbell forearm workouts that helps to buildup muscular strength and endurance. It is perfect for people who want to see effective results in a short time. But, makes sure to start with fewer weights if you are a beginner or do it after a long time. Follow the instructions below to do it accurately:
- Stand with your palms facing your sides.
- You can pick a dumbbell in both of your hands standing in the same position.
- Now, start curling and make sure that your upper arms do not move at all while you are doing this workout.
- Now, you know to lift the dumbbells. But, you also have to rotate your palms to add pressure on the biceps.
- Gently get your palms back in the original position and slowly release the weight.
- Hammer Curl
This easy-to-do exercise helps you concentrate on your lower arm muscles through a contraction. Here’s how you do it:
- Hold a dumbbell in each hand and stand upright. Your arms must be straight and your palms must be facing your torso while you’re gripping two dumbbells at the side of your body.
- Keeping the right forearm vertical, raise the dumbbell in your right hand in a way that your right hand’s thumb faces your right shoulder. Squeeze the biceps, keeping the arm in this movement for one moment.
- Return to the starting position by lowering down the dumbbell slowly.
- Now, do the same with the left arm.
- Do 3 sets of 10 to 12 reps.
- Chin-Up
It’s one of the best forearm workouts you could do at home. This workout is a complex movement that focuses on your muscles. Follow the instructions given below to perform it:
- If you’re doing it at home, you have to find a bar first.
- Keep your hand shoulder-width apart while you grasp the bar.
- Now, you have to contract your shoulder blades together and get up. This will be engaging your core.
- Keep pulling yourself up and try to get your chin over the bar.
- If you are a beginner it can be hard but try again. If you get it above then wait for some seconds to put pressure on your arms.
- Now come back to your original position by slowly lowering yourself.
- You should do 3 sets of 8 reps.
- Farmer’s Walk
It’s one of the basic forearm workouts that helps to build a muscular body. Moreover, it’s useful because it also engages other body muscles. Here’s how you do farmer’s walk:
- Hold a heavy dumbbell at your every side.
- Keep your shoulders engaged, keep walking. Make sure you walk in a straight line. While doing so, you must keep your spine straight and your core tight.
- You should do 10 sets of 12 to 15 steps.
- Behind-the-Back Cable Curl
Though a little tough, it’s one of the best forearm workouts that promote the stretching of the long head of the biceps and blood flow. Here’s how you should perform it:
- Grasp the handle of the cable machine in your hand.
- Now, slightly move forward in the same direction. While doing so, you need to make sure that you are in a straight line. Moreover, your arm must be slightly drawn back to add pressure. (Though it’s a little effort, it’s effective).
- You now have to do cable curl but you also need to make sure that your elbow doesn’t point forward.
- You should do 3 sets of 8 to 10 reps.
- Pull-Up Bar Hang
Wondering what are good forearm workouts that are simple as well as effective enough for a hardcore workout? It’s a pull-up bar hang, a simple forearm workout that you can easily perform at home. Experts suggest it for the best results as it adds a lot of pressure on your muscles and makes them strong. It’s a great bodyweight workout to build your flexors. Follow the instructions given below to perform it accurately:
- For this, you need a pull-up bar.
- Now, stand and go above curling the bar. Your grip must be of shoulder width, and your palms must be facing forward.
- Now, slowly raise your legs in the air.
- Now, this step can be hard. But, you have to maintain this position for at least 30 seconds.
- Towel Pull-Up Bar Hang
Though this workout is somewhat the same as these curl exercises. It’s one of those forearm workouts that target your shoulder and back muscles. Follow the instructions given below to perform it effectively:
- First, you need a bar on which you can keep the towels. Make sure that the towels are at the right distance from each other like your shoulder.
- Now, jump and hold on to the towel from your one hand.
- Then, keeping the same energy you have to start raising your legs in the air.
- Now for as long as you can, hang with your ankles crossed behind you.
- Keep holding for 15 to 30 seconds depending upon your training.
- Towel Cable Row
It is one of the great forearm workouts to make strong back and shoulders at the same time. Here’s how you perform it:
- Now, stand in front of a cable pulley, and keeping your posture straight, bend a little but it should not be below your knees.
- Add pressure on the shoulders now. You can do this by holding towels in your hands.
- You should do 3 sets of 10 to 12 reps.
- Crab Walk
If you want mass growth in the forearm, a crab walk is a lot helpful. Following are the instructions to do a crab walk:
- Facing upwards, sit down.
- Be on all fours by bridging up keeping your hips straight.
- You now have to walk forwards on your feet and hands fastly.
- The reps depend upon your skills. If you are a beginner take it a little slow.
Though you might think that it’s a bit awkward to perform this workout, the resulting benefit of forearm mass growth makes it worth it.
Also Read: Low to High Cable Flyes
