Forearms are vital for a host of movements such as pulling, lifting and pushing. Strong and well-built forearms are not only quintessential for these movements but also play a crucial role in improving the overall grip strength.
Forearm workout with dumbbell
Therefore, it is essential for everyone to activate the muscles found in the forearms with targeted training programs. Additionally, one could include chest and shoulder workouts as part of their arms training program as these muscles also contribute towards all the actions mentioned earlier.
A basic outline of a forearm workout would include loads of exercises that focus on lifting, pulling, pushing and curling movements. Nevertheless, keep in mind to warm-up properly before performing intense forearm exercises to flex the muscles and improve the blood circulation to the target muscle group.
Let us look closer at the five effective forearms workouts that you should add to your workout program to build stronger arms.
#1 Preacher Curl
The preacher curl traditionally tones the biceps for bigger arms; however, the unique motion of this exercise targets the forearms and the wrist flexions as a stabilization muscle group.
Instructions:
Step 1: Position yourself in front of a preacher bench and place your arms on the bench while pressing the chest against the equipment. Secure the barbell or an EZ curl bar with a shoulder-width grip and fully extended arms. Ensure that the palms are facing upwards in this position.
Step 2: Curl your arms until the barbell is in line with the shoulders.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Change the grip position while performing this exercise to tone the stabilization muscles with variable intensity. Additionally, perform the preacher curl with an overhand grip for an increased challenge.
#2 Farmer’s Walk
Apart from activating the muscles found in the forearms, the Farmer’s walk also targets a host of muscles in the upper body, which includes the back, shoulders and the pectoral muscles.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and secure dumbbells in both the hands. Place your arms on the side, parallel to the body.
Step 2: Walk for 50 feet at a brisk pace while keeping your arms stationary.
Step 3: Pause for five seconds and walk back to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Ensure that the torso is straight and you do not slouch while performing this exercise.
#3 Barbell Wrist Curl
The wrist curl is a wonderful isolation exercise that tones the wrists and the forearms with enhanced accuracy.
Instructions:
Step 1: Sit on a flat bench and place your feet shoulder-width apart. Secure a barbell and place both the arms on the thighs. Ensure that the palms are facing upwards throughout the duration of the exercise.
Step 2: Slowly curl the wrist upwards until you feel an extension in the forearms. Lock your forearms and only move your wrists for maximum efficiency.
Step 3: Pause for a second and return to the starting position.
Perform the exercise for the recommended number of times.
Important tip: Perform the one-armed dumbbell wrist curl to isolate the forearms muscles even further.
#4 Chin-Up
The chin-up is one of the best body-weight exercises that one could perform to strengthen their forearms. Along with toning the forearms, the chin-ups are extremely effective in activating the pecs, deltoids, lats and the biceps for a complete upper body exercise.
Instructions:
Step 1: Secure a pull-up bar with a shoulder-width grip. Ensure that the arms are facing towards the body while performing this exercise. Raise your body until the bar is just above the chest region.
Step 2: Gradually lower your body until the arms are fully extended. Do not let your feet touch the floor throughout the duration of the exercise.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the chin-ups while wearing a weighted vest for added resistance and improved customizability.
#5 Zottman Curl
Like the preacher curl, the Zottman curl too is primarily used for toning the biceps and the deltoid muscles in the shoulders. Yet, the twisting movement seen in this exercise effectively activates the muscles in the wrists and the forearms.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart and secure the dumbbells in both the arms. The palms should be facing each other in the starting position.
Step 2: Curl the dumbbell upwards until the forearms touch the biceps. Twist your wrist such that the palms are facing towards the body.
Step 3: Hold for a moment and twist your arms such that the palms are now facing away from the body.
Step 4: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Keep your elbows close to the body throughout the duration of the exercise.
Related article: 6 Effective Forearm Workouts For Climbers To Get Rock Solid Forearms
Related article: 7 Killer Dumbbell Forearm Exercises To Increase Your Forearm Strength
