HomeExercises & Gym14 Effective Exercises For Forearm

14 Effective Exercises For Forearm

Exercises for Forearm are an excellent way to build strength in the upper arm. They can also be used as a preventative measure against carpal tunnel syndrome or similar conditions. The muscles of the forearm, which run down the outside of your arm, are some of the smallest muscles in your body, and yet they’re vitally important for keeping it healthy. This is because they act as shock absorbers for your joints and help you grip tightly on objects with just one hand – like a steering wheel or tennis racquet handle.

Some people find these types of workouts boring; however, there are plenty of ways to make them more interesting. Some of the most common exercises for forearm are reverse wrist curls, forearm planks, and towel pull-ups. These types of workouts are particularly popular with tennis players or anyone else who needs to grip an object tightly over a long period of time – like gardeners. Make it more fun by trying these workouts in a park or garden.

Forearm workouts include:

  • Palms-up wrist curl
  • Palms-down wrist curl
  • Grip crush
  • Behind-the-back cable curl
  • Towel cable row
  • Pullups
  • Dead hangs
  • Forearm pull
  • Farmer’s walk
  • Fingertip pushups
  • Crab walk
  • Hammer Curl
  • Forearm squeeze
  • Incline Dumbbell Curl

Palms-up Wrist Curl

Palms-up Wrist Curl

Sit on a chair or bench with your arms hanging down by your sides and palms facing up. Keeping your arms as straight as possible, slowly turn your hands until the back of them are touching the front of your legs. Pause for a second and return to the starting position. Repeat this process 15 to 20 times.

Palms-down Wrist Curl

Palms-down Wrist Curl

Sit on a chair or bench with your arms hanging down by your sides and palms facing down. Slowly turn your hands until the backs of them are touching the front of your legs, pause for a second, then return to the starting position. Repeat this process 15 to 20 times.

Grip Crush

Grip Crush

Hold a weight in one hand, then bend your fingers up as if you’re about to grip the weight firmly. Hold for around five seconds before slowly letting go of the weight and returning to the starting position. Repeat this process 15 to 20 times with each arm.

Behind-the-back Cable Curl

Behind-the-back Cable Curl

Stand up with your feet shoulder-width apart. Hold a handle attached to the low pulley of a cable machine or use one hand to hold onto a sturdy object, then slowly turn your back to the weight stack until your arms are behind you – this will be your starting position. Using just your wrist, bend both elbows and curl the weight as close to your shoulder as possible. Pause for a second and then slowly return to the starting position. Repeat this process 15 to 20 times.

Towel cable row

Towel cable row

Wrap a towel around the handle of a cable machine, then stand with your feet shoulder-width apart and grab the towel with one hand so that your arm is fully extended. Keeping your elbow close to your side, slowly pull the towel towards your chest, pause for a second and then return to the starting position. Repeat this process 15 to 20 times with each arm.

Pullups

Pullups

Grab a pullup bar with an overhand grip so that your hands are about shoulder-width apart. Hang at arm’s length with your palms facing away from you, then pull yourself up until your chin is over the bar. Pause for a second before slowly lowering yourself down to the starting position.

Dead Hangs

Dead Hangs

Grab a pullup bar with an overhand grip so that your hands are about shoulder-width apart. Hang at arm’s length with your palms facing away from you, then hold the position for 30 to 60 seconds.

Forearm Pull

Forearm Pull

Hold a dumbbell in each hand with your arms hanging at your sides and palms facing away from you. Keep both arms straight throughout these exercises for forearm, then slowly raise the weight by bending just one elbow – you should feel the muscles in your forearm tighten. Pause for a second and then lower the weight back to the starting position. Repeat this process 15 to 20 times with each arm.

Farmer’s Walk

Farmer’s Walk

Hold a weight in each hand with your feet hip-width apart, then slowly walk forward while keeping your shoulders down and your back straight. Pause for a second and then walk back to the starting position.

Fingertip Pushups

Fingertip Pushups

 

Get into a pushup position, but instead of placing your hands on the floor, place your fingers on an object such as a bench or chair so that your fingertips are touching it. Keeping your body in a straight line from your neck to your ankles, slowly lower yourself towards the floor by bending at the elbows.

Crab Walk Exercises For Forearm

Crab Walk Exercises For Forearm

Get into a pushup position, then move forward with one arm and backward with the other. When moving forward, keep your pelvis low, and don’t let it sag or stick out as you move forward.

Hammer Curl

Hammer Curl

This exercises for forearm can be done with either a weight or a can of soup. Hold a weight (or can) in one hand with your arm extended by your side, then slowly curl the weight towards your shoulder. Pause for a second and then slowly lower the weight back to the starting position. Repeat this process 15 to 20 times with each arm.

Forearm Squeeze

Forearm Squeeze

Hold a weight in each hand with your arms hanging at your sides and palms facing away from you. Keep both arms straight throughout this exercise, then clench the weights tightly for around five seconds before slowly letting go of them and returning to the starting position. Repeat this process 15 to 20 times.

Incline Dumbbell Curl

Incline Dumbbell Curl

Grab a pair of dumbbells lying on the floor, then get back on an incline bench with your arms hanging down at your sides. Slowly curl one arm up towards your shoulder, trying to stop when you get near the top position – do not lock out your elbow. Hold for a second or two at the top position before slowly lowering the weight back to the starting position. Repeat this process with your other arm.

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