What are the best forearm exercises? There are several effective forearm exercises that can help develop strength and size in your forearms. Here are some of the best exercises you can include in your forearm workout:
Wrist Curls
Hold a dumbbell or a barbell with an underhand grip and rest your forearms on a bench or your thighs. Slowly curl your wrists upward and then lower them back down. This exercise targets the muscles on the inside of your forearms.
Reverse Wrist Curls
Similar to wrist curls, but this time, hold the dumbbell or barbell with an overhand grip. Rest your forearms on a bench or your thighs and curl your wrists upward and then lower them back down. This exercise targets the muscles on the outside of your forearms.
Farmer’s Walk
Hold a pair of heavy dumbbells or kettlebells at your sides and walk for a designated distance or time. This exercise not only works your forearms but also engages your grip strength.
Hammer Curls
Stand or sit with a dumbbell in each hand, palms facing your body. Curl the dumbbells up towards your shoulders while keeping your palms facing inward throughout the movement. This exercise targets both the biceps and the forearms.
Plate Pinches
Hold two weight plates (aff link) (such as 5 or 10-pound plates) between your fingers and thumb. Pinch the plates together and hold for a designated time. This exercise specifically targets your grip strength and works your forearms.
Grip Strengtheners
Use grip strengthening devices like hand grippers or adjustable grip strengtheners to target the muscles responsible for closing your hand. Perform several sets of squeezing and releasing for both hands.
Deadlifts
Deadlifts are a compound exercise that engages various muscle groups, including the forearms. The grip required to hold the bar during deadlifts can significantly improve forearm strength.
Barbell Holds
Load a barbell with a challenging weight and hold it in your hands for as long as you can. This exercise is excellent for building forearm endurance.
Finger Extensions
Use a rubber band or a finger extension device to work the muscles that extend your fingers. This helps balance out the muscles used in grip-related exercises.
Wrist Roller
Use a wrist roller apparatus or a DIY version with a stick and a rope attached to a weight. Roll the rope up by rotating your wrists, and then slowly roll it back down.
Grip Strengthening Tools
Utilize grip strengtheners or hand grippers to target specific muscles in the forearm and improve overall grip strength.
Reverse Curls with Barbell
Hold a barbell with an overhand grip (palms facing down) and curl the weight upwards, targeting the top of your forearms.
Towel Pull-Ups
Hang a towel over a pull-up bar and grab the ends of the towel with an overhand grip. Perform pull-ups while gripping the towel. This exercise challenges your grip strength and engages your forearms along with the muscles in your upper body.
Remember to start with lighter weights and gradually increase the resistance as your forearm strength improves. It’s also important to maintain proper form and technique during these exercises to prevent injury.
