Forearm workouts help improve grip strength, posture, balance, and upper body strength.
The forearm is the part of the arm that extends from the elbow to the wrist. There are two bones, one outside and one inside. The front and back surfaces of the forearm help move the elbow, wrist, fingers and thumb.
Why is forearm training important?
Doing exercises that strengthen your forearms will basically improve your grip strength. Picking up things, opening cans, and playing sports with your hands are all made possible by the strength of your forearms.
Forearm exercises focus on strengthening the muscles located above the elbows, wrists and hands to help improve your ability to perform everyday tasks. A stronger grip allows you to use your hands and arms to lift, hold, move, and carry objects.
Here are 13 exercises to strengthen your forearms.
reverse curl
Stand with your feet shoulder-width apart. Hold dumbbells in each hand, one in each hand, palms facing back. Imagine doing a bicep curl with your palms facing the ground. As with the bicep curl, pull the weight up toward your shoulders and chest until it’s parallel to the floor. Lower to the starting position. Repeat 10 times.
wrist curl with palms up
Sit in a chair, hold a dumbbell in each hand, and place your wrists on your knees. Raise your hand as high as you can without moving your arm. Do not raise your wrists either. Pause briefly, then lower your hands to the starting position. Repeat 10 times.
wrist curl with palm down
Sit in a chair, hold a dumbbell in each hand, and place your wrists on your knees with your palms facing down. Without moving your arm, raise your hand as high as possible. Keep your wrists down as well. Pause briefly, then return your hands to the starting position. Repeat 10 times.
crab walk
Start in a reverse tabletop position with your feet under your knees. Place your hands under your shoulders with your fingers pointing toward your feet. Move your hands and feet forward 10 times, start walking forward, then rest. Repeat 10 times.
farmer’s walk
Hold a heavy dumbbell in each hand. Pull her shoulders back and forth to keep her chest up. Place your arms at your sides and start walking as tall as possible. Walk about 10 steps, then turn around and return to where you started. Lower the weight and rest. Then put them back together and repeat this a total of 5 times.
side plate
Place your shoulders over your wrists and get into a plank position. Draw your navel toward your spine and hug your feet. Turn on the right outside of your right foot and stack your left foot on top of it. Keeping your right hand directly under your right shoulder, press down and gently place your left hand on your left hip. Squeeze your abs toward your spine and lift your right hip off the floor. Extend your left arm straight up toward the ceiling. Hold the position for 10 seconds, then come back from the plank and switch sides. Repeat 3 times on each side.
plank shoulder tap
Place your shoulders over your wrists and get into a plank position. Spread his fingers wide. Pull your navel toward your spine and shift your weight to your left hand as you raise your right hand and tap your left shoulder. Then put your right hand down and raise your left hand to tap your right shoulder. Continue alternating and repeat 10 times on each side.
hammer curl
Stand with your feet hip-width apart. Hold a dumbbell in each hand and place your arms beside your body with your palms and fingers pointing toward your body. Make sure your palms are facing inward toward your body and lift your arms toward your shoulders, keeping your elbows against the sides of your body. Slowly bring your arms back up. Repeat 10 times.
dumbbell harrow
Hold something heavy with both hands. Bend your elbows and place the weights in front of your forehead, then rotate the weights to the left, back, and right sides of your head. Repeat this 10 times, then change direction.
downward facing dog
Start in a plank position with your shoulders over your wrists. Draw your navel toward your spine and stretch your buttocks toward the ceiling. Extend your heels toward the ground and draw a “V” with your body. (It’s okay to stay off the ground.) Press with your toes and fingers to extend your legs and sides. Bend one knee, then the other. Continue stretching for 3 breaths.
cobra
Lie on your stomach and place your hands on either side of your chest. Push your imaginary marble forward with your nose to lift your head, neck, and chest. Press down firmly with your hands and hug your elbows by your sides. Draw your navel toward your spine and press your thighs into the ground. Roll your shoulders back and lift your chin. Take a deep breath and then rest. Repeat 5 times.
bird dog
Start with your hands and knees on the floor on a table. Tighten your abs and stabilize your lower back while extending your opposite arm and opposite leg. Pause for a few seconds while maintaining balance. Return to starting position. Repeat the same with the opposite arm and leg. Repeat 10 times, alternating left and right.
forearm plank
Start on your hands and knees on the mat. Align your shoulders over your wrists. Squeeze your forearms and drop your knees back a few inches. Draw your navel toward your spine, tuck your toes down, and lift your feet off the ground. Squeeze your quadriceps and extend your heels toward the back of the room. If you have a mirror, make sure you are aligned. Strengthen your core and keep your back straight. He holds the position for 30 seconds. Take a break, then repeat again.
