Hardly any gym enthusiast reaches for forearms training. I believe that it can be extremely useful and that it is definitely worth doing systematically. Do the following exercises at least once or twice a week and you will quickly notice positive effects, not only in the form of larger and better-defined forearms. What can forearms training give you and how to perform it at home in an easy way?
Table of contents
- 1 Training forearms at home – a few simple exercises, great benefits
- 2 Exercises for forearms at home
Training forearms at home – a few simple exercises, great benefits
Although many “pacers” omit forearm exercises from their training plans, it’s not worth giving them up because they can give us several important benefits. Developed forearm muscles mean at the same time greater grip strength and increased strength and endurance of the entire arms. In practice this means that having strong forearms, we are more efficient, we can work with larger loads, and it is easier for us to perform exercises with a barbell or a bar. In addition, when the muscles of the forearms are trained, the risk of injury, overtraining, as well as pain and inflammation of the joints is reduced.
The visual aspect of strong, muscular forearms cannot be overlooked either – they look great, especially when combined with muscular arms and other body parts. In contrast, strong, large biceps and disproportionately small forearms do not look very good. Once again, the principle proves that it is worth training every part of the muscles, otherwise the silhouette effect is always somehow distorted.
Exercises for forearms at home
Wrist circles (with the participation of dumbbells)
Take dumbbells in your hands. Stand with a slight stance, bend your arms at the elbows so that your arm and forearm form a right angle with each other. Circulate your wrists, about half a minute outwards and about half a minute inwards. This exercise may be repeated several times.
Wrist bending with a barbell, seated.
Sit down, place your thighs on the width of your shoulders. Hold the bar on a grip, rest your forearms on your thighs, making sure that your wrists are in front of the knee (they must be able to bend). Lift the barbell upwards, bending your wrists as much as possible. After a short while return to the starting position. Repeat this exercise about 20 times in several series. You can also do this exercise in a variant with an underhand grip.
Wrist bending with a barbell from behind, standing.
Stand in a small distance. Grasp the barbell on the back, elbows straight. Bend your wrists and lift the barbell up. Try not to bend your elbows or lift your arms, only your wrists should work. Hold it for a second and return to the starting position. Repeat the exercise about 20 times in several series.
Bending forearms with a barbell held on a grip, standing
Stand with a small stride, grab the barbell on a handle, arms straight. Draw the barbell to your chest, keeping your elbows and arms close to your body. Return to the starting position. Repeat this exercise about 15 times in several series.
Exercises for forearms with a squeezer
For this exercise we will need a simple device called a squeeze, which can be bought in any shop with sports equipment. Grasp the squeezer in your hand and squeeze the two handles together so that they are as close to each other as possible. Perform this exercise for each arm about 20 times in about 10 series.
Exercises for forearms on a bar
The simplest exercise on a bar, i.e. hang, is an excellent workout for forearm muscles. We grab the bar with a grip or under hold and perform a loose hang. The legs can be bent at the knees. Try to hold this position for several seconds, half a minute or a minute. This exercise should be repeated several times. In the training of forearms it is worth to include also pull-ups on a bar with grip and under grip. Depending on the level of advancement we pull up a few or more than a dozen times. It is best to perform about 5 series of the exercise (with 2-minute breaks between series).
Do you want to accelerate the rate of muscle growth? Check out Mass Extreme
Read also: Exercises for leg muscles at home