forearm workouts

The Best Forearm Workouts to Increase Strength (Updated July 2019)

What are Forearm Workouts?

They are one of the most neglected parts of many gym enthusiasts routine. When trained well they are capable of absorbing a huge amount of training and punishments. The forearms are mostly utilized in many exercise routines such as deadlift, barbell row, bench press and when you have strong forearms you can be able to engage more muscles, generate more force during forearm workouts.

The muscles which are located in the forearms include;

Brachioradialis is located above and below the elbow on the outside of the arm. It is used to move the lower arm when the palm is facing down.

Wrist flexors are located on the inside of the lower arm and it is used to flex the wrist.

Wrist extensors are located on the outside of the lower arm and they are responsible for the extension of the wrist.


It is a perfect tool for rehabilitation it can provide four pounds of resistance on each finger and might be a good rehab tool for surgery recovery, arthritis relief, and carpal tunnel treatment

It helps in providing a balanced forearm workout because it tends to isolate each finger and help in balancing finger strength to prevent muscle imbalances and injuries.

It also strengthens your grip and finger for excellent performance with forearm workouts at the gym, musical instruments, and rock climbing

Benefits of forearm workouts

They build forearm muscularity because fingers are usually controlled by the muscles located in the forearms they help build hand strength and also thicken these muscles by giving your forearms a strong powerful appearance.

They help in strengthening the fingers, wrists, and forearms and you can be able to hold onto heavy weights without losing your grip and it is important especially in sports such as gymnastics where you are required to support your own body weight with your grip.

When you increase the amount of force on your hands you increase your endurance levels which can be helpful especially during times where you need to apply force for longer periods of time and also fight fatigue.

They help in building your fingers independently by applying pressure on each individual fingers especially in with musicians they use grip tools with separate springs for each finger to build their grip strength and also improve typing and dexterity.

It is one of the best ways to shape and sculpt your forearms that sends out a clear message that you are strong and fit.

They contribute to more power in most lifts because forearms are attached to your fingers and you will be able to do any lifts that involve holding the weights.


When you workout your forearms daily you might lack a single day of recovery and recovery time is very important is slowly and if you lack it your recovery will be slower and that might stagnate your progress.

 Examples of forearm workouts

A farmer walks – It helps in building your wrists and finger flexors and also engages every muscle in your body. First, you stand with feet hip-width apart holding a pair of heavy dumbbells at your side’s palms facing in. Make sure your core is braced and your spine is straight then starting walking in a straight line with your shoulders engaged for steps. Make sure you repeat this movement and you rest

Pull up hang bar – It helps in tackling scapular pull-ups and other pull up variations and also build wrist and fingers flexors. Ensure that you have a pull-up bar with a shoulder width grip palms facing forward then hang at arm’s length for about thirty seconds making sure your arms are straight and your ankles are crossed behind you. Repeat this movement and rest

Wrist curl flexion– It helps in building grip strength by targeting and strengthening wrist flexors. The equipment used for this exercise is bench and dumbbells. First, you get a hold of two dumbbells then you kneel and rest your elbows on a bench with the ninety-degree bend at the elbows letting the dumbbells to hang freely at the edge of the pad. Rotate your forearms so that the tops are along the bench and the palms are facing upward. Ensure that your arms are not in flexion or extension but are in a neutral position. Inhale and slowly allow the dumbbells to move towards the floor without releasing your grip then extend your arms and hold this position briefly whether you are leaning forward or backward. Exhale and slowly contract your forearms flexor muscles rolling your wrists towards you and return the dumbbells back to the starting positions

Wrist Extension – It helps to add size and strength to your wrists extensor muscles. Sit on the edge of the bench holding a dumbbell in your right hand then place your right arm on your thigh with the back f your right wrist on top of your kneecap. Move your hand in a slow-motion lower the dumbbell as far as you can maintain a tight grip the entire time. Without lifting your arm off your thigh curl the dumbbell up towards your biceps and slowly lower it back to its neutral position. Repeat this movement then switch sides

Dumbbell reverse curl – it helps to assist the muscle to build elbow flexion because on tends to work on the brachialis and pronator teres forearm muscles. Make sure that you stand with your feet hip-width apart holding a dumbbell in each hand arms  by your sides then make sure that the palms are facing behind you and your elbows are tucked then slowly curl the weights up slightly above ninety degrees the reverse the move to return to the starting position then repeat.

Knuckle pushups – It helps in building the forearms and wrist strength. First, you place your fists shoulder-width apart on the floor then you balance your weight on the first two knuckles of your hands and assume a pushup position. Ensure that you do many reps as you can without rolling back to the last two. One can benefit from it because the isometric contraction ensures that your wrists are always straight and that they develop endurance and stability.

Wrist pushups – It is usually a normal pushup whereby a user does it on the back of his or her hand with little or no movement of the elbows. First you assume the pushup position the wrists should be bent to ensure that the weight is resting on the back of your hands rather than the palms then from this position you must first straighten your wrists so that you are resting your weight on your knuckles repeat this movement as much as you can but do it gradually as you progress. Once you start doing this exercise your wrists will be powerful and stable and that will prevent future injuries and also build extensor strength

Using your legs – In this forearm workout, you do not require any equipment you just sit down and lay your right hand on your right leg with your wrist and hand hanging in the air. Pick up your left leg and place your ankle in your palm then curl your wrists up using just the weight of your leg as resistance. Ensure that you do it as many times as you can while you switch your hands

Door pull-ups – This is one of the most effective ways of developing upper forearms ensure that you find a stable sturdy door open it wide then use the doorstep to prevent it from swinging. Hang on top of the door while bending your knees to clear the floor and chin yourself as many times as you possibly can. This pull up pushes forces in your forearms muscles by ensuring that your body moves up and down and quickly adds mass and strength to your forearms while ensuring a great back and shoulder workout

Place a chair in front of you in an area where there is no furniture lies on your stomach facing the front of your seat and extend your arms to grasp each front leg with your thumbs up. Now try to lift the rear of the chair off the ground by moving your wrists upwards

Zottman curls – This targets the biceps brachii, brachialis, and brachioradialis muscles and you first need to grab a pair of dumbbells then let them hang at arm’s length next to your sides. Turn your arms so that your palms are facing forward ensuring that you do not move your upper arms bend your elbows and curl the dumbbells as close to your shoulders as you can then pause. Rotate the dumbbells so that the palms face forward again then slowly lower the weights down in that position. Rotate the dumbbells back to the starting position then repeat

Standing resistance band hammer curl – These bands help you to work through a full range of motions by offering resistance while the hammer grip works on the brachialis muscles. Your first step in the middle of the resistance band gripping one end of the implement in each hand.Hold the band with your palms parallel to each other than curl your hands towards your shoulder maintaining the position of your arms then squeeze your biceps at the top movement before lowering your hand back to the sides. Ensure that you maintain constant tension on the band and your elbows should be stable and in position throughout the whole movement.

Conclusion on forearm workouts

Forearms workouts provide a combination of strength and functional training and it is a perfect tool for encouraging beginners who are looking for a way of engaging their muscles and you do not need some of the equipment to perform some of the exercises but you can use things like a chair, the floor, the wall and the door to achieve your targets.







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