Strong forearms not only look impressive, but they are also crucial for performing daily tasks such as carrying groceries, shaking hands and lifting heavy objects. They also play a vital role in many sports and physical activities, such as cricket, rock climbing, tennis, and weightlifting.
For this reason, incorporating forearm exercises into your fitness routine is well worth doing, as it can help improve your overall strength, endurance, and performance.
When it comes to forearm training, many people often focus solely on wrist curls or grip strengtheners. However, there are various other exercises that can target the forearm muscles more effectively and efficiently.
In this article, we will explore the best forearm workouts and exercises that can help you achieve a stronger and more defined forearm. So, get ready to feel the burn!
What exactly do you mean by forearms?
Your forearms are part of your arm that runs from your elbow to your wrist. They consist of two major muscle groups. They are the wrist flexors and extensors.
The former is situated on the palm side of the forearm. By contrast, the latter can be found at the rear of the forearm. These muscles work together to control the movements of your wrist and fingers.
Additionally, there are several smaller muscles within the forearm that help to stabilise the wrist and provide support during gripping and lifting motions.
Best Forearm Exercises and Workouts for Men
As touched upon, there are many effective exercises and techniques that can help you develop stronger forearms
In this section, take a look at 10 different types of them. From classic moves to lesser-known exercises, we’ll show you how to target each muscle group effectively for stronger, more defined forearms.
1. Reverse Curl
(Reps: 3 sets of 10-12)
The reverse curl is an effective exercise for targeting the brachioradialis muscle in your forearm. To perform this exercise, you’ll need a barbell or dumbbells.
1. Stand with your feet shoulder-width apart and hold the barbell or dumbbells with an overhand grip.
2. Keep both of your elbows by your sides and your wrists straight.
3. Slowly lift the weight towards your shoulders, bending your elbows and keeping your forearms stationary.
4. Pause at the top of the movement, then slowly lower the weight back down to the starting position.
5. Repeat for the desired number of repetitions.
It’s important to use a weight that allows you to maintain proper form throughout the exercise. Avoid any swinging or jerking motions and focus on lifting the weight with your forearm muscles.
Additionally, keep your core engaged and maintain good posture throughout the movement.
2. Pull-up bar
(Reps: 5 sets of 30 seconds (or until failure, if you can’t get to 30 seconds)
The pull-up bar hang is a simple exercise that can help to improve your grip strength and forearm endurance. To do this exercise, follow these steps:
1. Stand in front of a pull-up bar and grip the bar with your palms facing away from you (overhand grip).
2. Jump up or step onto a bench to reach the bar and hang from the bar with your arms fully extended.
3. Keep your shoulders back and down, and engage your core muscles.
4. Hold the position for as long as you can, aiming for 30 seconds or longer.
5. Gently lower yourself down to the starting position and rest for a few seconds before repeating the exercise.
To avoid injury and maximise the benefits of the exercise, try to maintain proper form throughout it. Also, keep your core engaged, avoid swinging or jerking movements, and focus on maintaining a strong, stable grip on the bar.
3. Zottman Curl
(Reps: 3 sets of 10-12)
This exercise targets multiple muscles in your forearm, including the biceps, brachioradialis, and brachialis. To do it, you’ll need a pair of dumbbells.
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing your thighs.
2. Keep your wrists straight and your elbows by your sides.
3. Slowly lift the dumbbells towards your shoulders, bending your elbows and rotating your wrists so that your palms are now facing up.
4. Pause at the top of the movement, then slowly rotate your wrists again so that your palms are
now facing down.
5. Slowly lower the dumbbells back down to the starting position, still keeping your palms facing down.
6. Repeat for the desired number of repetitions.
Again, make sure your core is engaged and retains a good posture throughout the entire movement. Try not to jerk or swing the weights and focus on lifting them with your forearm muscles.
4. Farmer’s Walk
(Reps: 10 sets of 12-15 steps)
1. The Farmer’s Walk is a simple but effective exercise for building forearm and grip strength. To execute this workout, you’ll need a pair of heavy dumbbells or kettlebells.
2. Stand with your feet shoulder-width apart and hold a dumbbell or kettlebell in each hand.
3. Keep your shoulders back and down, and engage your core muscles.
4. Walk forward with slow, deliberate steps, keeping your arms straight and your grip tight on the weights.
5. Keep walking for the desired distance or length of time, then gently lower the weights to the ground.
When performing this exercise, concentrate on walking with a strong, stable gait.
5. Crab walk
(Reps: 10 steps forward, 10 steps backwards)
The crab walk is a bodyweight exercise that targets the forearms, triceps, shoulders, and core muscles. You’ll need a flat surface and enough space to move if you want to attempt this exercise.
1. Sit on the floor with your knees bent and your feet flat on the ground, and place your hands on the ground behind you with your fingers pointing towards your feet.
2. Lift your hips off the ground so that your weight is supported by your hands and feet.
3. Begin walking backwards, alternating which hand and foot move first, keeping your hips lifted and your core engaged.
4. Continue walking backwards for a set distance or time, then switch directions and walk forwards.
5. Repeat for the desired number of sets.
To do this workout most effectively, you will need to ensure your triceps and shoulders support your weight.
6. Hammer Curl
(Reps: 3 sets of 10-12)
The hammer curl is a popular exercise for targeting the brachialis and brachioradialis muscles in your forearm. A pair of dumbbells are required to successfully undertake this exercise.
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing your thighs.
2. Make sure your elbows remain by your sides and that your wrists stay straight.
3. Slowly lift the dumbbells towards your shoulders, bending your elbows and keeping your forearms stationary.
4. Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.
Don’t swing or jerk the dumbell and just focus on the technique of lifting the weight with your forearm muscles.
7. Dumbbell wrist extension
(Reps: Until failure)
is a great exercise for targeting the wrist extensor muscles on the back of your forearm. This exercise can be done with a dumbbell, bench or chair.
1. Sit on the edge of the bench or chair with your feet flat on the ground.
2. Hold the dumbbell with an overhand grip, keeping your wrist in a neutral position.
3. Rest your forearm on the bench or chair, with your hand and wrist hanging off the edge.
4. Slowly lower the dumbbell towards the ground, keeping your forearm stationary.
5. Pause at the bottom of the movement, then slowly lift the weight back up towards your forearm.
6. Repeat for the desired number of repetitions, then switch to the other arm.
Be sure to start with a light weight and gradually increase the weight as you get stronger.
8. EZ-bar preacher curl
(Reps: 3 sets of 8-10)
The EZ-bar preacher curl is an isolation exercise that targets the biceps and forearms. To partake in this exercise, you’ll need an EZ-bar and a preacher curl bench.
1. Adjust the height of the preacher curl bench so that your upper arms rest comfortably on the pad
with your chest against the support.
2. Grip the EZ-bar with an underhand grip (palms facing up) and your hands shoulder-width apart.
3. Keeping your elbows by your body, curl the bar up towards your shoulders and squeeze your biceps at the top of the movement.
4. Lower the bar back down to the starting position with control.
5. Repeat for the desired number of repetitions.
When doing this exercise, concentrate on using your biceps and forearms to curl the bar.
9. Dumbbell Wrist Flexion
(Reps: Until failure)
Dumbbell wrist flexion is an effective exercise for strengthening the wrist flexors, which are located on the palm side of your forearm. A dumbbell, bench or chair is necessary to perform this exercise.
1. Start by sitting on the edge of the bench or chair with your feet flat on the ground.
2. Hold the dumbbell with an underhand grip, keeping your wrist in a neutral position.
3. Rest your forearm on the bench or chair, with your hand and wrist hanging off the edge.
4. Slowly lower the dumbbell towards the ground, keeping your forearm stationary.
5. Pause at the bottom of the movement, then slowly curl the weight back up towards your forearm.
6. Repeat for the desired number of repetitions, then switch to the other arm.
Make sure you start with a light weight and gradually increase it as you get stronger.
10. Chin-up
(Reps: 3 sets of 8)
The chin-up is a classic bodyweight exercise that targets several upper body muscles, including the back, biceps, and forearms. When attempting a chin-up, follow these steps:
1. Stand in front of a pull-up bar and with your palms facing towards you, grip the bar with an underhand grip.
2. Hang from the bar with your arms fully extended and your feet off the ground.
3. Engage your core muscles and start to elevate yourself towards the bar, keeping your elbows close to your body and your chin above the bar.
4. Pause for a moment at the top of the movement, then lower yourself down to the starting position with control.
5. Repeat for the desired number of repetitions.
Fixate your attention by using your back and bicep muscles to pull yourself up.
Conclusion
Incorporating forearm exercises into your workout routine can have significant benefits for your overall fitness and health.
The exercises outlined in this article, can target specific muscles in your forearms and help you build strength and endurance.
By incorporating these exercises into your workout routine and using proper form and technique, you can improve your grip strength, reduce your risk of injury, and take your fitness to the next level.