The best forearm exercises can be done without hitting the gym, but for some reason, we often overlook them during our workout sessions. Think about it: there’s almost no upper body exercise that wouldn’t require you to engage your arm either directly or indirectly, especially your forearm.
What is the forearm?
The forearm is the part of the arm between the elbow and the wrist. It includes two bones—the radius and the ulna—and contains muscles and tendons responsible for movement and strength in the hand and wrist. Exercising your forearms strengthens the muscles that cross over your elbows, wrists, and hands.
Your forearm muscles are as important in your daily life (e.g., opening jar lids) as they are during athletic activities. From the most basic chest exercises like push-ups to more intense back exercises like rows, these body parts are integral to your overall strength and performance. Strengthening your forearms helps you build better grip strength, enhances your ability to lift heavier weights, and even reduces the risk of injuries. Therefore, if forearm exercises aren’t already on your list of to-do at-home workouts, best to put them there now.
Here are 10 of the best forearm exercises that you can do at home…
#1. Towel squeeze
- Grab a towel and roll it up tightly, holding it with both hands, one at each end.
- Extend your arms in front of you and wring the towel as hard as you can for 30 seconds.
- Rest for 30 seconds and repeat for several sets (try 10 times).
#2. Fingertip push-ups
- Start in a traditional push-up position, but instead of placing your palms flat on the ground, balance on your fingertips.
- Lower your body until your chest nearly touches the ground, then push back up.
- Aim for 10-15 reps. But if this is too challenging, try starting on your knees.
#3. Forearm squeeze
- Hold a small object, like a stress ball or a tennis ball, in your hand.
- Squeeze it as hard as you can for 30 seconds, then release it.
- Repeat for several sets (try 20 times for each hand).
#4. Crab walk
- Start in a reverse tabletop position.
- Place your hands under your shoulders, with your fingers facing toward your feet.
- Lift your hips off the ground and walk forward, moving your hands and feet simultaneously. Do this ten times.
#5. Rice bucket squeeze
- Fill a bucket with uncooked rice or beans and place your hand inside.
- Try to grab as much rice as possible, then squeeze the rice into a fist and hold for as long as you can.
- Rest for 30 seconds, then repeat 15 times for each hand.
#6. Farmer’s walk
- Grab a heavy dumbbell in each hand and hold them at your sides.
- Stand tall with your chest puffed out, your feet shoulder-width apart and your core engaged.
- Walk for ten steps, maintaining a straight back and upright posture.
- Keep your grip tight throughout the exercise. Go for five sets.
#7. Palms-up wrist curl
- Sitting in a chair, hold a dumbbell in each hand and rest your wrists on your knees or a flat surface with your palms facing up.
- Raise your hands as high as you can without moving your arms. Your wrists should not rise off the surface they are resting on either.
- Pause at the top and then slowly lower your hands to the starting position. Do 15 reps for each arm.
#8. Palms-down wrist curl
- Sitting in a chair, hold a dumbbell in each hand and rest your wrists on your knees or a flat surface with your palms facing down.
- Raise your hands as high as you can without moving your arms. Your wrists should not rise off the surface they are resting on either.
- Pause at the top and then slowly lower your hands to the starting position. Do 15 reps for each arm.
#9. Seated grip crush
- While seated, rest your left wrist on your knee or a flat surface, holding a grip strengthener.
- Squeeze and hold the gripper as hard as you can for 30 seconds, then release.
- Repeat 20 times for each hand.
#10. Hammer curl
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing toward your body.
- Curl the weights up towards your shoulders, keeping your elbows glued to your sides.
- Pause at the top and then slowly lower the weights back down. Repeat 10 times.
Featured image: @kevinhart4real/Instagram
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