6 Intensive Forearm Workouts For Guaranteed Muscle Growth

Physical activity: Young adult exercising with a 25 pounds...
Physical activity: Young adult exercising with 25 pounds...

We have all worked on our arms. But we have faced one problem with it. Our upper arms are well developed, but our forearms are as regular as can be. We know of many exercises that work on our biceps, triceps and the like, but finding and doing the best forearm workouts can be a little tricky.

Why is that, you ask? It is because you engage your forearms in every heavy upper body exercise that you do. So simply doing normal exercises will not get it pumping.

You need to shock it to build it up like a beast. Strong and well-built forearms will not only look fierce but will also increase your grip, capacity and strength.

In this article, we will train and give arm workout tips for three main components of our forearm, brachioradialis, the flexor and the extensors. There are many others too but we will be concentrating on the three mentioned before.

For those who have satisfactory forearm development, working on it once a week should be fine while for the others, they must do this routine twice a week.

So let us get started with the best forearm exercises to give you muscle and mass. Do not get demotivated, it is slow but you will get there.

Exercise #1

Towel Pull-ups



Step 1: Wrap 2 separate towels around the bar you use for pull-ups.

Step 2: Grab the towels firmly and relax your body.

Step 3: Slowly, engage your arms and pull yourself towards the ceiling. Keep your chest up and shoulder relaxed as you do it.

Step 4: Go as high as possible and relax. Repeat.

Important Tip: Do as many reps as you can. However, towel pull-ups are more complex and difficult as compared to bar pull-ups. You can choose to slowly shift to it by using a towel for one hand and the bar for the other. In case you do not go to the gym, there are pull up bars available online that can be installed in your house.

Next up: Wrist Curl On Bench

Exercise #2

Wrist Curl On Bench



Step 1: Place two dumbbells in front of a bench and kneel on the other side.

Step 2: Hold the dumbbells such that your palms are facing up. Rest your forearms on the bench and make sure that your wrists are hanging over the corner.

Step 3: Engage your arms and curl your wrist upwards.

Step 4: Relax and take it back to the initial position. Your forearms need to be firm and stationary such that your wrists are doing all the work. Repeat.

Important Tip: Do 2 sets of this with 10 reps each. After you complete that, switch by changing the position of your hands such that your palms face downwards. Do the same number of reps.

Also, read 5 Most Effective Wrist Exercises to Strengthen Your Wrists

Next up: Behind Back Wrist Curl

Exercise #3

Behind Back Wrist Curl



Step 1: Stand straight and hold a dumbbell in each hand behind you such that your palms are facing away from you. Your hands and feet should be a shoulder-width apart.

Step 2: Slowly exhale and pull the dumbbells up by curling your wrist towards the ceiling. Move your wrists, only.

Step 3: Hold this curled up position for 1-2 seconds and get back to the initial position. Repeat.

Important Tip: Do 2 sets of 10 reps each, if you are comfortable with it or increase it gradually. Take a 30-second break in the middle.

Also, read 5 Best Arm Workouts For Women To Reduce Arm Fat And Get Toned Arms.

Next up: Kroc Rows

Exercise #4

Kroc Rows



Step 1: Keep your right knee and hand on a bench and hold a heavy dumbbell with your right hand. Let your right hand extend towards the ground.

Step 2: Pull the dumbbell up such that your upper arm aligns with your back. Engage your forearms in the exercise. Your back needs to have the neutral arch.

Step 3: Hold for a second and get back to the initial position. Repeat.

Important Tip: Do 2 sets of 10 reps on each side.

Next up: Kneeling Forearm Stretch

Exercise #5

Kneeling Forearm Stretch



Step 1: Kneel down on a mat and keep your palms flat on it. Your fingers need to point towards your knees.

Step 2: Now lean backward while keeping your palms flat on the ground. Go as far as you can, until you start feeling a pull in your forearm region. Hold for 25 seconds and return to the initial position.

Important Tip: Do this exercise for 2-3 minutes.

Next up: Plate Pinch

Exercise #6

Plate Pinch



Step 1: Hold 2 wide rimmed weight plates. Hold them together such that the smooth part is facing out.

Step 2: Grip it with your fingers on one side and your thumb on the other and hold the 2 plates together.

Step 3: Squeeze it with your fingers and thumb and hold. Relax and repeat.

Important Tip: Hold the plates for as long as you can and do not overdo this exercise.

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Edited by Arvind Sriram
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