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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,949 times.
Fitness enthusiasts understand the importance of forearm strength to many upper body exercises. With good forearm strength to hold heavier weights for longer, you can stretch your shoulders, biceps, and other upper body exercises. With a few simple guidelines, you can start working your forearms in your next workout.
Steps
Wrist twist exercise
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Buy or make your own wrist twister. It’s simply a round bar that is tied at the midpoint. The other end of the rope is attached to a dumbbell. Using this simple tool is one of the most effective ways to develop forearm muscles and grip.
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Start with very light weights and gradually increase the weight over time. Most people can’t lift heavy weights with their wrists as they can with their arms. Find a weight that makes you work hard to complete a set, but doesn’t cause pain or make it too difficult. [1] X Research Source
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Hold the dumbbell in front of you. Use both hands to hold the dumbbell in front of you at waist height. Since this is an easy pose to practice, the difficulty of this exercise will depend on wrist strength. You can repeat the exercise as many times as you want, as long as your wrists can still lift the weight on the ground. [2] X Research Source
- Another way to practice is to keep your arms straight in front of you to work your forearms and shoulders, but this pose will limit the number of repetitions.
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Rotate the barbell. Grip the bar with one hand and rotate the bar with the other hand to wrap the rope pulling the weight up. Alternately use one grip and the other to rotate until the rope is fully wrapped and the barbell touches the bar.
- Try to keep the bar in place as you swing, not letting it lean too much in any direction. [3] X Research Sources
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Swing the dumbbell back down. Reverse the bar until the rope is completely released. Do the action slowly and evenly. If the bar frequently slips out of your hand, rewind the grip to increase friction, or just focus on the pull-up motion.
- Practice 3 times, 10 reps each time.
Practice carrying heavy objects
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Use a single or heavy kettlebell in each hand. This exercise is aimed at strengthening the forearm muscles by maximizing the time the forearm is in tension. [4] X Research Source Start with dumbbells or kettlebells, depending on your preference. “Heavy” should correlate with your training routine, try using heavier weights than biceps, but not so heavy that you need to exert yourself. You can always increase or decrease the weight if needed.
- If you really want to maximize the effect of the exercise, instead of using barbells or warm weights, use each hand to grip two dumbbells and lift. You’ll have to use your grip, so your forearms have to work harder to hold the weights together so the dumbbells don’t fall off. [5] X Research Sources
- If you want to lift heavier weights, use a trap bar (similar to a barbell but the bar has a box in the middle, the practitioner stands in that box). With a trap bar, you can stand in the middle and lift weights with both hands; This allows you to lift much heavier weights than if the arms were trained separately. [6] X Research Source
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Stand up straight. To focus the weight of the dumbbells on the right muscle groups, you should contract your abs, push your chest out, and push your shoulders back. [7] X Research Source If you arch your back, the weight of the dumbbells is put too much on your biceps or back.
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Start walking. The natural walking movement and the inertia created by the body will work a lot more for the forearms than standing still holding weights, so you should walk. Initially, you should practice a few times, each walk about 20m, or depending on your health, then gradually increase the practice time. You can injure your shoulder if you try to walk for a long time or use heavy weights. [8] X Research Sources
Wrapping each wrist
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Sit on the edge of the couch. This exercise requires you to sit still, so you’ll be sitting on the edge of a bench. Feet flat on the floor with knees shoulder width apart. [9] X Research Source
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Use a single or warm dumbbell of the appropriate weight in each hand. Since this exercise focuses on the wrists and forearms alone, start with a lighter weight for biceps curls. You can start with 2kg weights in each hand and gradually increase the weight if it feels too light.
- If you like, you can train each arm separately, which means you only need to use one dumbbell at a time. You must practice the same number of reps and reps for each hand to ensure balanced development of both hands.
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Rest your elbows on your thighs with your arms extended. When you rest your arms on your legs, you put most of the weight on your forearms instead of your biceps. This pose also helps keep your arms stationary, allowing you to perform the roll with less risk of injury.
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Roll the dumbbells up by just moving your wrists towards you. Each beat of this exercise is counted from the moment the weight is rolled towards you to when the weight is lowered back down. Besides, you remember to breathe out when rolling the weight up and inhale when lowering the weight. [10] X Research Source
- For this exercise to be most effective, you should do both types of exercise, wrist roll up and wrist roll down. Roll up means the palm is facing up, so that the dumbbell rests on the palm. Roll down means the palm is facing down, so that the weight is mainly resting on the fingers. Each direction of rolling will work for different forearm muscle groups. [11] X Research Source
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Repeat 12-15 reps. If you’ve chosen the ideal weight for this exercise, you’ll be able to do 12-15 reps, and it’ll be almost impossible to hit the last beat. [12] X Trusted Source Mayo Clinic Go to Source
Wrist curls with barbells
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Sit with your forearms on the bench. In this exercise, you’ll rest your forearms on a chair with your hands and wrists sticking out from the edge of the chair. [13] X Research Source If you’re using a standard exercise chair, you can kneel next to the chair and rest your forearms flat on the surface of the chair – remember to place the mattress on the ground to support your knees.
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Lift the barbell with both hands. To keep the barbell balanced, you should extend your hands at shoulder height to grasp the bar. Initially you will use the standard grip, which is the palm facing up. [14] X Research Source
- Similarly, the ideal weight will vary from person to person. You should choose a weight so that you can do 12-15 reps before getting tired.
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Lower the wrist. Wrists should be low to begin with so that the barbell hangs low in the palm of your hand.
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Roll the dumbbell up towards you. You should roll the weight up at a slow and controlled pace. The slow rolling motion will help maximize the effectiveness of each beat. You must roll your wrists up completely and bring the weight as close to you as possible but only using your wrists, then lower the weight back down. [15] X Research Source
- When you reach the limit of this move, you should feel a strong squeeze in your forearms. [16] X Research Source
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Episode 12 -15 beats. As with individual wrist exercises, you should do 12-15 reps each time before stopping. If you can’t do this number of reps, reduce the weight.
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Flip your arms over and roll your wrists down. Here’s another exercise where you can roll your wrists down or up. To work another forearm muscle group, flip your arm over so your palm is facing down. Then perform a roll to lift the barbell, so that you can see the back of your hand.
Use fists to help your forearms grow
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Increase the circumference of the fist bar. You can increase the effectiveness of your workout for each forearm by increasing the circumference of the fist bar on barbells and dumbbells. You can buy a grip wrap on the bar or simply wrap a towel around it. The larger grip area will make you have to squeeze harder to hold the weight, so the forearms will have to work more. [17] X Research Source
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Use a hammer grip whenever possible. Using the hammer grip in other exercises will also increase the effectiveness of the forearm. A hammer fist means the palm is facing inward instead of upward. You can use hammer grips with dumbbells or even for two-handed exercises, like pull-ups. When using a hammer grip, less weight is placed on the palm of your hand, so you have to have a tighter grip. [18] X Research Sources
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Use a hand squeezer when leaving the gym. Using a regular hand squeezer with a metal ring on top is an easy way to develop your forearm muscles while doing something else. Another way is to squeeze an existing tennis ball in the house. Anything that requires you to use your grip will help exercise the forearm muscles.
Do body weight exercises
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Practice hanging people. Some people prefer to use their own body weight as resistance when they want to build muscle, because bodyweight exercises are easy to do at home and don’t require gym equipment. You just need to grab onto something taller than you and use your grip to pull your body up. Because of the constant tension in the grip, you have to grip it more and more tightly, thus developing the forearm muscles. [19] X Research Source
- The larger the fist area, the stronger the grip you have to squeeze, so you should choose a bar with a larger diameter than a regular bar to give your forearms more work. [20] X Research Source
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Hang to switch to pull up bar. To make the session more effective, you can hang for several seconds each time you lower yourself in the pull-up exercise. At the same time, this pause will make sure you don’t take advantage of swings or inertia to pull you up into the next beat.
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Push with fingers and wrists. You can do this exercise by leaning on a bar or table, or with your hands on the ground like a normal push-up (more difficult). Lean against a surface, using your wrists and fingers to push yourself off the surface. [21] X Research Source
- In the push-up position, you will not be bending your elbows to lower yourself, but you must keep your elbows straight and use your wrists and fingers to push yourself off the ground, bringing your body to a higher position. [22] X Research Source
- You can add this move to every regular push-up to increase the effectiveness of your workout.
Advice
- The muscle of the forearm is mainly composed of “durable muscle” fibers. Endurance muscles have very good resistance to resistance and recover very quickly, so you can perform many repetitions without fatigue.
- If you don’t see immediate results, keep practicing. Change is slow, so you really have to measure your forearm circumference to see growth.
- Adopt a healthy diet that provides plenty of protein to fuel your workout.
- Developing the forearm muscle takes more time than other muscles like the biceps, because durable muscle fibers are less likely to grow in size. However, forearm muscle size will be more stable than other muscles once developed. [23] X Research Sources
- Consider joining a gym or health club for access to a variety of high-end equipment for specific muscle groups, as well as working with a professional trainer.
- Traditional weightlifting can help develop the forearm muscles, but its effect on the forearms is not as good as the exercises mentioned above. This exercise carries a higher risk of spinal injury.
Warning
- In the beginning, if you feel pain from exercising too much, then practice once every three days to help your body become stronger. After a few weeks, you can practice every other day or even every day.
- Weight training can cause serious injury to tendons and muscles. If you feel a lot of pain, stop exercising and seek medical advice. Practicing with others is better because you can help each other adjust the posture.
- Strenuous training sessions can be painful, and overtraining can damage tendons or cause other problems.
- Exercise every other day to give your muscles and tendons time to recover from the previous workout. Rest at least one day between workouts or use rotation to work other muscle groups. [24] X Research Source
Things you need
- Singular
- Warm weights
- Weightlifting
- Trap bar
- Bench for exercise
X
This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,949 times.
Fitness enthusiasts understand the importance of forearm strength to many upper body exercises. With good forearm strength to hold heavier weights for longer, you can stretch your shoulders, biceps, and other upper body exercises. With a few simple guidelines, you can start working your forearms in your next workout.
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