Whenever some plan a workout, they never skip biceps exercises, abdominal exercises, back exercises, leg exercises, and tricep exercises. But how many times have you heard someone talking specifically about the forearm workouts? Not really. This can be due to the common misconception that forearms are not important as such. However, the truth is that strong forearms are crucial for functional activities. It can be anything from opening a glass jar to playing basketball. Strengthen your forearms with forearm exercises and ensure better grip. This, in turn, leads to more power and strength when you carry, hold or lift items. To help you plan effective forearm workouts, read the below-listed best forearm exercises. These forearm exercises will help in increasing forearm and wrist flexibility, improving mobility, and reducing pain due to tight forearm. You can try some of these forearm exercises at home if you can't go to the gym. Take a look!

Forearm Exercises With No Equipment

As the name suggests, these forearm exercises do not require specific equipment. This is what makes them good for forearm workouts at home.

1. Forearm Squeeze:

In this workout, you need to squeeze an object like a tennis ball or sock. Hold the grip for at least 3-5 seconds and then relax the grip. You can also use a pair of forearm grips for this exercise. Do this for 10-15 minutes, twice a day.

2. Crab Walk:

Another one of the most interesting forearm exercises, crab walk can also work on your legs and back muscles. To do this, come into reverse tabletop position. Your hands and shoulders should be in alignment with your fingers facing forward. Your ankles should align with your knees. Now, walk forwards with your hands and feet for at least a minute.

3. Isometric Wall Push:

This one is the easiest one in basic forearm workouts. You need to stand in front of a wall and put your hands on it. While keeping your arms straight, press firmly on the wall for 30 seconds. Relax and repeat 2-3 times.

Forearm Exercises With Weights

These forearm workouts are for those people who either have dumbbells and weight at home or can go to the gym.

1. Farmer's Walk: 

This is a simple yet effective exercise that you can include in forearm workouts with dumbbells. Farmer's walk with dumbbells is a variation that can help in burning fat while increasing grip strength. All you need to do this is taking dumbbells in both your hands and walk with your heels raise up. Take short steps and move quickly. Make sure you maintain a good body posture during this workout.

2. Wrist Dumbbell Curl:

Another one of forearm workouts with dumbbells is wrist dumbbell curl. For this, sit on a bench or chair holding a moderately heavy dumbbell in each hand. Now, place the forearms on your thighs so that your wrist is on top of your knees. Lower the weights as far as you can and curl back. Repeat this for 12 reps for 3 sets.

3. Pinch-Grip Plate Holds:

Unlike forearm dumbbell exercises, you will require a weight plate in this workout. Stand straight and hold a heavyweight plate with a pinch hold between your thumb and four fingers. Your fingers should be straight. Hold the weight for 30-40 seconds per set. Now, hold it with the opposite hand. Repeat 2-3 times for both hands.

Forearm Exercises With Machines

Now, comes the turn of forearm exercises that you can perform at gyms with fitness machines. Read on:

1. Behind-the-Back Cable Curl:

For this exercise, you need to use a cable machine. Grasp its handle in the left hand and step forward (away from the machine) till you feel the tension on the cable and your arms are drawn back. Keep your right feet in the front and then curl the handle forward. This workout is great among strengthening exercises and also helps to increase stamina.

2. Towel Cable Row:

This is another one of forearm exercises you can do at a cable machine. First, attach a towel to a cable pulley. Now, hold the ends of the towel with both your hands. Pull the towel and draw the shoulder blades as you bring the towel to your chest. Do this as per your gym instructor.

3. Pull-Up Bar Hang:

This is by far one of the best forearm workouts. Pull-ups ensure strong lower arm muscles and also build your wrist and finger flexors. Moreover, this forearm gym workout also helps in bodybuilding and engaging your core. To do this, you need to stand beneath a pull-up bar and reach up to clutch the bar. There should be a shoulder-wide gap between your hands with palms facing forward. Now, raise the legs from the ground and hang for at least 30 seconds. At this moment, your hands should be straight and ankles crossed behind you. Try to do 5 sets of 30 seconds.

Tips and Cautions

Getting in touch with fitness is easy but you must keep in mind all the necessary tips to avoid getting hurt. The same goes for forearm exercises at home and gym. If you have any concerns regarding the forearm exercises, do not hesitate to talk to an expert. Below we have jotted down some essential tips and cautions you should follow while performing forearm exercises:

  • Be gentle and slow with the movements when you are a beginner. Fast movements can cause strain on the muscles and cause injury.
  • Stop when you feel a pain that is chronic and persistent.
  • Use ice packs when you feel sore muscles and pain due to tension.
  • Do not forget to focus on breathing as it helps the flow of oxygen in your body during forearm exercises.

Forearm exercises may seem like a simple deal but when done on a regular basis, they can prove beneficial to a range of activities. To see the best results, make sure you get guidance from experts and perform forearm exercises consistently.

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July 25, 2022

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