5 Ways to Work your Forearms

Forearms are the most utilized parts of the upper body when working out. These are the areas that provide stability when lifting the weights or even when doing workout routines that require support from the hands. Therefore, to be able to perform your weight lifting and other exercises comfortably, one needs to strengthen and create the right muscles on the forearms. The following are exercises which are crucial in these areas of the body and are easy to perform as well. Here are five proven ways to work your forearms.

1. Use Wrist Rollers

Wrist rollers are the workout equipment which consists of a string, a metal rod and the weight loads. The workout devices are designed for working out the hands because they utilize the energy around the arms especially on the forearm areas. The open joining string allows one to work out from different directions and regions as well. The wrist roller is suitable for all people, including the beginners because it is packed with varying levels of weight. Therefore, select the weight that you are comfortable lifting, and you can always increase it once you are comfortable lifting heavier weights.

How to exercise using the wrist rollers

Pick the weight load that you want to start with and fix the string on it. Then roll up the chain to a height that you are comfortable holding or according to your body weight. Standing on a straight form with your arms stretched in front, lift the weight with your metal rod.


Tips to follow when using the wrist rod

  • Choose the weight that challenges your arms, but it does not cause too much pain in your arms.
  • Work out on both sides of the forearms to get better results.
  • Hold the roller at a waistline position as this helps one to hold on the weight for a long time.
  • To create more resistant for better building of muscles on the forearms, rotate the weight as you fold the string around the rod but make sure to balance the chain as well.
  • Rotate the weight back to its usual position.

2. Lift Kettlebells And Dumbbells

These are two of the most recommended workout items for creating resistant on the forearms, and they also aid in working out the upper body parts. For even bigger forearms and strong wrists, create as much resilient as possible using the devices. So, if you have been using your kettlebells or dumbbells for a long time, it is crucial that you consider getting another pair with more weight level.

Tips for working out with weight carriers.

  • Instead of using a single kettlebell on both sides, add more resistance by adding an extra one. This way you will need to work your forearms extra hard to provide grip to the workout devices.
  • Use a strap bar if you want to add more weight since it allows for stability and enables one to hold the weight comfortably and for a long time.
  • Make sure to lift the weight while standing in a straight position since this form allows for one to focus on the required body muscles.
  • Don’t hold in one area and instead try to make a few steps around the room. If you are not comfortable carrying the loads while walking, try making a few steps probably five, and take a rest before you make another.

3. Perform The Wrist Curls Exercises

This is one of the most regular exercises, and the best part is that it does not require one to use any gym items. Therefore, you can perform it from anywhere.

Tips on how to perform wrist curls.

  • Since the exercise will require you to be seated at the edge of the seat, make sure to get a stable bench that can comfortably balance your body weight.
  • Get a dumbbell or Kettlebell and hold them on both hands. Lift the hands one at a time in an alternating form. But if you are comfortable lifting them at once, it can still work for you.
  • Rest your elbows on the knees if you are not comfortable lifting the weights on your own, but for better results, lift the weight without any form of support.
  • Do the exercise for a few repetitions.

4. Do The Barbell Wrist Curls

One can person this workout while seated or kneeling. Then stretch your arms over the bench such that your wrist will be hanging on the other side of the desk. Then hold the barbell with both hands and start to lift it.

Tips for working out with a barbell.

  • Ensure to use a soft object under your knees for comfort purposes.
  • Since you will be getting support from your arms, make sure to select the weight that you are comfortable lifting in that position.
  • Place your hands using your elbows on the bench to add more support and comfort.

5. Use Of The Forearms To Create Enough Grip

This is a trick that requires the use of the typical exercise devices such as the barbell or even the dumbbells. This exercise needs one to utilize the forearms by stressing them to provide more grip when lifting the weights.

Tips for this workout.

  • Wrap the barbell with a towel and using both hands, hold on areas where the cloth has been wrapped. This enables you to squeeze harder on the device as a way of maintaining a grip when lifting the weights.

If you are looking for efficient ways that you can use at the gym or even at home to work out your forearms, consider using the above five workout techniques. For beginners, it is recommended that you work with a trainer to avoid straining the muscles around the hands as it can easily result in an injury. If you don’t have other gym equipment like the dumbbells or kettlebells, you can use your body weight too. Other exercises that you can use to strengthen your forearms are press ups and push backs.

More like this in the Strength Training section

  1 comment for “5 Ways to Work your Forearms

  1. Sarah Cummings
    September 10, 2018 at 11:57 am

    Perfect! I really appreciate the videos. Thanks for sharing! 😄

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