Forearm workouts are some of the most important exercises you can do to improve your overall fitness. These movements help strengthen and tone your arms, wrists, and hands while increasing hand-eye coordination and balance. Forearm workouts don’t require a lot of equipment or time; you can do them at home with minimal effort. In this article, we’ll the best forearm workouts you can do from the comfort of your own home. With these exercises, you don’t have to leave your house to get a great arm workout in!
Best Forearm Workouts With Dumbbells
Forearm Curls:
This workout is perfect for beginners because all you need is a pair of dumbbells. You can do this workout without leaving your room. Just grab your dumbbells and get started
How to do it:
- Start by standing with your feet shoulder-width apart and holding a pair of dumbbells in each hand, palms facing up.
- Slowly curl the weights up towards your shoulders, then lower them back down for one repetition.
- Aim to do three sets of 10-12 reps.
Reverse Forearm Curls:
This exercise is similar to the Forearm Curl but with a twist; you’ll be curling the dumbbells in reverse. It targets your forearms and can help to build more strength and definition.
How to do it:
- Start by standing with your feet shoulder-width apart and holding a pair of dumbbells in each hand, palms facing down.
- Slowly curl the weights up towards your shoulders, and then lower them back down for one repetition.
- Aim to do three sets of 10-12 reps.
Forearm Reverse Wrist Curls:
This exercise will challenge your forearms and help you build strength by using the reverse motion of a Forearm Curl.
How to do it:
- Start by standing and holding a pair of dumbbells in each hand, palms facing down.
- Slowly curl the weights up towards your wrists, then lower them back down for one repetition.
- Aim to do three sets of 10-12 reps.
Forearm Hammer Curls:
This exercise will work both your forearms and biceps and is great for increasing strength.
How to do it:
- Start by standing with your feet shoulder-width apart and holding a pair of dumbbells in each hand, palms facing each other.
- Slowly curl the weights up towards your shoulders, then lower them back down for one repetition.
- Aim to do three sets of 10-12 reps.
Best Forearm Workouts With Resistance Bands
Forearm Wrist Extensions:
This exercise is great for strengthening and toning your forearms and wrists. You can do it with or without a resistance band.
How to do it:
- Start by sitting on the floor with your legs straight and a resistance band wrapped around both hands.
- Slowly extend your arms in front of you, then return them back to their original position for one repetition.
- Aim to do three sets of 10-12 reps.
Forearm Reverse Wrist Extension:
This exercise is similar to Forearm Wrist Extensions but with a twist. You’ll be using the reverse motion of Forearm Wrist Extensions, working your forearms and wrists even more.
How to do it:
- Start by sitting on the floor with your legs straight and a resistance band wrapped around both hands.
- Slowly extend your arms behind you, then return them back to their original position for one repetition.
- Aim to do three sets of 10-12 reps.
Best Forearm Workouts Without Weights
Forearm Plank:
This exercise is great for strengthening your forearms, wrists, and core. It’s a great way to increase stability and balance in your body.
How to do it:
- Start by getting into a plank position on your hands and feet, with your arms straight and your feet hip-distance apart.
- Hold the position for 30-60 seconds, then release and repeat.
- Aim to do three sets of 30-60 seconds each.
Forearm Squeeze:
This exercise is great for strengthening your grip and forearms. It’s a simple but effective way to build strength in your arms and wrists.
How to do it:
- Start by sitting on the floor with your legs straight and a resistance band wrapped around both hands.
- Squeeze the band as tight as you can, hold for 10-15 seconds, then relax and repeat.
- Aim to do three sets of 10-15 seconds holds each.
Handshake Forearm Squeeze:
This exercise is similar to Forearm Squeeze but with a twist. It will work your entire forearm and increase strength.
How to do it:
- Start by standing with your feet shoulder-width apart and a resistance band wrapped around both hands, palms facing each other.
- Squeeze both hands together as tight as you can, hold for 10-15 seconds, then relax and repeat.
- Aim to do three sets of 10-15 seconds holds each.
Forearm Pronation:
This exercise is great for strengthening your entire forearm and increasing grip strength. It’s a simple but effective way to build strength and stability in your arms.
How to do it:
- Start by standing with your feet shoulder-width apart and a resistance band wrapped around both hands, palms facing down.
- Slowly rotate your wrists outward until they face forward, then return them back to their original position for one repetition.
- Aim to do three sets of 10-12 reps.
These Forearm Workouts can be done with or without weights, so there’s no excuse to start your Forearm Workout routine immediately! Whether you use weights or bands, these exercises will help you build strength and definition in your forearms.
FAQs
Is a 5-minute forearm workout daily enough?
It depends on your individual fitness goals. If you’re looking to build strength and definition in your forearms, then a 5-minute Forearm Workout routine may not be enough. It’s recommended to do Forearm Workouts at least 2-3 times per week to see maximum results. Additionally, it’s important to incorporate other exercises such as push-ups and pull-ups into your workout routine.
What if I do a forearm workout does it stops the growth of the bicep?
No, Forearm Workouts do not stop the growth of your biceps. Forearm Workouts are designed to target specific muscles in your forearms and help you build strength and definition in that area. If your goal is to increase the size of your biceps, Forearm Workouts can help with that too, as they will contribute to overall muscle growth throughout your body. So, Forearm Workouts are not only beneficial for your forearms, but they can also help with your overall muscle growth.
What are some good forearm workouts for beginners to see results quickly?
For beginners, Forearm Plank and Forearm Squeeze are great exercises to start with as they are relatively simple but still effective. Additionally, Handshake Forearm Squeeze, and Forearm Pronation are great exercises to add in as they target different areas of the forearm and help increase strength and definition. Aim to do Forearm Workouts at least 2-3 times a week for the best results.