You use these muscles in your daily life for tasks such as opening a glass jar or carrying a suitcase up a flight of stairs. They’re used in sports such as golf, racquetball, and basketball, too.
A strong grip helps you carry, hold, and lift items in your everyday life and during athletic activity. Plus, you’ll have more power when you work out, which will bring more strength to your entire body.
Each of the forearm exercises listed in this article should be done to failure. This means you know your set is complete once you are no longer able to do the lift with good form.
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For each exercise, try 2 to 3 sets of 8 to 15 repetitions. Do these exercises 2 to 3 times per week. You can do them on their own, before working out, or as part of a longer routine.
Before you do forearm exercises, loosen up and improve blood flow to your wrist joints by turning them in circles in both directions, side to side, and up and down.
Begin with 5- to 10-pound dumbbells. Gradually increase the weight as you get stronger. Grip the dumbbells tightly throughout the movement. If you don’t have weights, you can use a can of soup or a bottle of water.
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You can do these forearm exercises on their own or along with your workout routine. Get started with a few, and then change up your routine every so often by incorporating more exercises.
If you’re doing the exercises in addition to strenuous activity, make sure you don’t fatigue your muscles. Do these exercises for a short time each day, then devote time for a longer session one to two times per week.
If you do these forearm exercises consistently, you’ll see results in the strength of your arms as well as your elbows, wrists, and hands.
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Gripping and lifting objects will be easier, and you’ll be less likely to have an injury. Plus, you’ll bring strength to other areas of your workout or weightlifting routine by being able to squeeze, push, and pull with more force.
If you’re not sure where to begin or would like some guidance, get in touch with a fitness expert if one is available to you. They can address any specific concerns you may have, set you up with a routine, and make sure you’re doing the exercises correctly.
When doing these exercises, only go to the degree that’s appropriate for your body. Be gentle, and make sure you can maintain smooth, controlled breathing that mimics your movements. Avoid any jerky motions.
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Stop if you’re feeling pain or anything beyond a mild sensation. If you experience soreness after these exercises, ice the affected area and try light stretching to reduce tension.
If you have any injuries or medical concerns that could be affected by forearm exercises, it’s best to avoid them or do them under the guidance of a doctor or physical therapist.
Forearm exercises can build strength and increase grip strength, both of which benefit a wide range of physical activities. To see the best results, be consistent in your practice and make a commitment to stick to your routine.
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Has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.There (probably) isn’t a gym rat on the face of the Earth who neglects their arms. After all, your biceps and triceps are some of the top glamor muscles. Even at a young age, an adult probably invited you to “make a muscle” by flexing your arm. But what of the forearms?
In the realm of bodybuilding, the devil is often in the details. Smaller, secondary muscles like your forearms don’t get the lion’s share of the limelight, but they do a lot for the overall appearance of your physique.
You might think that simply holding onto a dumbbell or barbell is enough forearm work to build them up. While this may be true for beginners, if you want to build forearms that Popeye would envy — without slamming down multiple cans of spinach — you’ll have to train them directly.
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For rank beginners, muscles like the calves, abdominals, and especially your forearms tend to grow on their own by virtue of resistance training itself. After all, these muscles play a large role in supporting your mechanics while you lift.
As such, most beginning physique aspirants don’t need to give their forearms too much attention in the first few years. They should grow just fine on their own, provided you’re gripping properly and training your arms or back.
A good back and biceps workout will give your forearms more than enough stimulation to grow. If you’re new to lifting weights, your forearms likely aren’t used to maintaining a closed fist against significant resistance.
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Note that you can train your forearms with or without this specific workout. The deadlift, pull-up, and any manner of row are all fantastic options for early forearm growth, while also giving you a lot of back stimulation to boot.
With a few years of real gym experience under your belt, it might be a suitable time to start assessing your physique for strengths and weaknesses. If you feel your forearms are lagging behind or are disproportionately underdeveloped, you can begin to add some dedicated work to your training plan.
At an intermediate level (think between three and six years in the game), you probably don’t even need a dedicated “forearm day” yet. What you
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Training forearms as a capstone to your back or arm days makes sense from a congruence perspective, but you can also do some forearm exercises after leg training if you want to hammer them while they’re fresh.
As you can see, this back-and-biceps workout sneaks in plenty of forearm stimulation without requiring it to be the centerpiece of your session.
As you move through the workout, the exercises demand more and more of your forearm and grip strength, culminating with a loaded carry that tests how long you can squeeze your hand shut.
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Whether you’ve pocketed your pro card years ago or simply want to build the most impeccably-developed physique you can, advanced bodybuilders need to give attention to even the smallest muscles that many others overlook.
Your forearms are no different. Dedicated forearm work takes time out of your likely-busy gym schedule, but it’s the best way to make a stubborn muscle grow if compound lifting isn’t enough.
You have two options for forearm training as an advanced physique athlete — you can give them their own day entirely, or train your forearms when you first walk into the gym for another session.
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As long as you don’t kick off a back workout with forearm exercises (it might be hard to hold onto heavy rows if your grip is torched), you can get a good session in 15 to 20 minutes and still have plenty of time (and energy) left over for the rest of your day.
An advanced forearm workout will exercise each of the small functions your forearms perform. This means loading the motor patterns of flexion, extension, and rotation, as well as incorporating some isometric crushing via curls and carries.
Your forearm is one of the most complex pieces of muscular machinery on your body. There aren’t just one or two muscles that affect the motion of your wrist and hand — there are dozens.
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As such, memorizing every individual muscle tissue between your wrist and elbow isn’t exactly a practical use of your time. More importantly, it probably won’t do much to bolster the efficacy of your workouts.
However, understanding the anatomical function and motor behavior of those muscles might help you understand the “why” behind the forearm exercises you have in your routine.
Your brachioradialis, flexor carpi radialis, and flexor carpi ulnaris are three of the bigger muscles on the underside of your forearm. They help perform the action of wrist flexion, which draws your palm downward.
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They also provide a lot of heft to the appearance of your forearm. You can train this action with all manner of resistance, but dumbbells and cables are the most common tools.
Extension, or bending your wrist backward, is the opposite function of wrist flexion. The musculature on the top of your forearm assists in performing this action.
You’ll generally notice that wrist extension is more difficult to perform than flexion, and you may have a reduced range of motion as well. As such, wrist extension exercises are commonly performed with very light weights, but are equally important for balanced muscular development.
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The wrist joint doesn’t actually rotate — the bones of your forearm do. Your forearm consists of two primary bones, the radius and ulna. These two bones twist around one another to rotate your forearm and hand in space.
While rotation exercises are great, they may not necessarily be the best bang for your buck for muscle growth. However, rotation and flexion-extension movements have been shown to be beneficial for remedying certain cases of elbow pain. (1)
The ability to close your hand around an object is crucial for all
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