Essential exercises that will get you on your way to forearms of steel.
Every time you wear a short-sleeve shirt, you show them off. And when you shake hands, open a door, or carry a box, you rely on their strength. So shouldn’t you make sure your forearms are strong as can be, ready to take on any task you throw their way?
Yes, you should. And with these exercises, you can give your forearms a little boost to get firmer, stronger, and more able to help you do those things that come your way each and every day.
Hang and Shake: Hang from a chin-up bar with both hands. After a few seconds, release your right hand from the bar and hang using only your left hand. During this time, shake your right hand to prepare the right forearm to get back to work. Return your right hand to the bar and release your left hand. Shake out your left arm for a few seconds and return it to the bar. Repeat as many times as you can.
Palms Up Wrist Curl: Holding a barbell securely with both hands, get on your knees beside a weight bench and rest the back of your forearms on the bench, allowing your wrist and hands to hang over the edge of the bench with your hands facing the ceiling. With your hands approximately 16 inches from one another, lower the bar as far as possible and then raise it as high as possible, relying on your wrists for the movement. Repeat 10 to 15 times and perform three sets. For a less stable option, use dumbbells instead of a barbell.
Palms Down Wrist Curl: Start in the same position as with the palms up wrist curl. However, instead of facing your hands toward the ceiling, have your palms facing the ground. As with the palms up wrist curl, begin by lowering the bar as far as possible. Then, raise the bar as high as possible, using only your wrist to move the bar up and down and keeping your forearms still on the weight bench. Perform three sets of 10 to 15 reps.
Wrist Flippers: In a standing position, hold a dumbbell at waist level in both of your hands. Start with your palms facing the ceiling and your elbows almost touching your side. Then, flip both of your wrists at the same time, causing your palms to turn down toward the floor. Slowly repeat this motion 10 times, rest, and repeat for two more sets.
Reverse Curl: Standing up, hold a weighted barbell with your hands shoulder-width apart and your arms extended straight down. With an overhand grip on the bar, slowly raise the barbell to your chest. Return to your starting position and repeat for three sets of 10 to 15 reps.
Behind the Back Curls: Have someone hand you a barbell behind your back as you stand up straight. Hold the barbell with an overhand grip and start with your arms fully extended down. Using your wrists, curl the barbell toward the ceiling as high as possible, careful to keep your arm still. Return to the starting position and repeat 10 times for three repetitions.
Squeeze the Ball: For this exercise, all you need is a tennis ball or a racquetball. Simply grab the ball in one hand and squeeze. As you perform the exercise, try to squeeze the ball in slow, controlled movements. After 15 or 20 repetitions, swap hands. Try to perform three to five sets.
*For a more challenging workout, weight can be added to exercises using barbells.
Forearm Strength = Full Body Strength.
Since strong forearms are required to complete many exercises meant to strengthen the back and other body parts, firm forearms are necessary for anyone who wants maximum overall body strength.