Top 10 Best Forearm Exercises You Should Be Doing – Hey guys!. In this post, I’ll be discussing a list of Top 10 Best Forearm Exercises You Should Be Doing. If you’re looking to add some serious size and definition to your arms, then you’ve come to the right place. We’ve scoured the internet and compiled a list of the top exercises that will help you build massive forearms in no time.
From traditional exercises like wrist curls and reverse wrist curls, to more advanced moves like plate pinches and farmer’s walks, we’ve got you covered. But it’s not just about the exercises, we’ll also be sharing tips and tricks on how to properly execute each move to maximize your results.
So, whether you’re a beginner or a seasoned pro, this article is packed with valuable information that will help you achieve the massive forearms you’ve always wanted. Let us jump right into it.
1. Wrist Curls
A staple exercise for building forearm size and strength, wrist curls work the flexors of the forearms. To perform this exercise, sit at the edge of a bench with your forearms resting on your knees and your wrists hanging off the edge.
Hold a dumbbell in each hand and lift the weights up and down by flexing your wrists. You can vary the weight and reps to increase the intensity of the workout. Wrist curls are a great exercise to start with if you’re new to working out your forearms.
2. Reverse Wrist Curls
Similar to wrist curls, but this exercise works the extensors of the forearms. To perform this exercise, simply turn your hands over so your palms are facing down and repeat the same movement as the wrist curls. Reverse wrist curls are the perfect complement to regular wrist curls, as they work the opposite muscle group.
3. Plate Pinches
This exercise targets the small muscles in the forearms, specifically the muscles that are responsible for gripping. To perform this exercise, grab a weight plate with your fingers and thumb and hold it for as long as you can.
Start your exercise with a lighter weight and work your way up as you get stronger. Plate pinches are a great way to improve your grip strength, which is an important aspect of overall forearm fitness.
4. Farmer’s Walk
This exercise is a great way to build overall forearm strength and size. To perform this exercise, pick up a pair of heavy dumbbells and walk for a set distance or time.
The weight of the dumbbells should be heavy enough that you can only walk for a short distance or time before needing to put the dumbbells down. Farmer’s walks are a functional exercise that will help you build the strength you need for everyday activities.
5. Hammer Curls
This exercise is similar to traditional bicep curls, but it targets the forearms more directly. To perform this exercise, hold a pair of dumbbells with a neutral grip and curl the weight up towards your shoulders. Hammer curls are a great exercise for building overall upper arm strength and size, and they also work the forearms.
This exercise is not directly targeted for forearms but it works them in a great way as a secondary muscle group. To perform this exercise, grab the pull-up bar with an overhand grip and pull yourself up until your chin is above the bar. Pull-ups are a great exercise for building upper body strength, and they also work the forearms as a secondary muscle group.
7. Finger Curls
This exercise is specific to target the finger flexors and extensors muscles. To perform this exercise, use a light weight and curl it with your fingers. This exercise is great for improving your finger strength, which can help with activities such as playing guitar or piano.
8. Hand Gripper
This exercise is great for increasing your grip strength. To perform this exercise, simply squeeze a hand gripper as many times as you can. You can increase the resistance of the hand gripper as your grip strength improves. Hand grippers are a convenient and portable exercise that you can do anywhere.
9. Reverse Grip Pull-ups
This exercise is similar to pull-ups but it targets the forearms more directly by using a reverse grip. To perform this exercise, grab the pull-up bar with an underhand grip and pull yourself up until your chin until your chin is above the bar. Reverse grip pull-ups are a great exercise for targeting the forearms and also building upper body strength.
10. Barbell Holds
This exercise is simple but very effective for building forearm strength. To perform this exercise, pick up a barbell with an overhand grip and hold it for as long as you can. Start your exercise with a light weight and work your way up as you get stronger. Barbell holds are a great exercise for building overall forearm strength and endurance.
It’s important to remember to perform these exercises with proper form, and not to overlook the importance of rest and recovery. Incorporate these exercises into your workout routine and make sure to give your forearms time to recover between workouts. In addition, make sure to keep your nutrition in check as well, as this is also a key factor in muscle growth.
With persistence, consistency and the right approach, you’ll be able to achieve the massive forearms you’ve always wanted. In conclusion, building massive forearms requires a combination of the right exercises, proper form and consistency. Don’t forget to also take care of your nutrition, rest and recovery for best results.
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