13 Best Forearm Exercises and Workouts to Build Strength at Home

Forearm exercises are essential for developing a strong grip, stable wrists, and overall arm function. Incorporating these exercises into your routine can significantly enhance your athletic performance, daily functionality, and reduce the risk of injuries. In this article, we’ll explore the 13 best forearm exercises you can do at home.

13 Best Forearm Exercises and Workouts to Build Strength

Building strong forearms is crucial for overall upper body strength, grip power, and wrist stability. These targeted exercises can be done from the comfort of your home. Let’s start with the Palms-up Wrist Curl, an effective exercise for strengthening the flexor muscles in your forearms.

1. Palms-Up Wrist Curl

The Palms-up Wrist Curl enhances grip strength and wrist stability.

Steps and Benefits:

• Sit on the edge of a bench with your forearms resting on it, palms facing up.
• Grip a barbell or dumbbell with an underhand grip.
• Slowly curl your wrists upwards, then lower the weight back down in a controlled manner.
• Benefits: Targets forearm flexors, improves grip strength, and enhances wrist stability.

2. Palms-Down Wrist Curl

The Palms-down Wrist Curl is crucial for wrist stability and overall forearm development.

Steps and Benefits:

• Kneel in front of a bench and rest your forearms on it with palms facing down.
• Grip a barbell or dumbbell with an overhand grip.
• Curl your wrists upwards, lifting the weight, then slowly lower it back down.
• Benefits: Strengthens wrist extensors, improves grip strength, and helps prevent wrist injuries.

3. Grip Crush

The Grip Crush, often performed with a grip strength trainer or a towel, is an effective way to enhance grip strength.

Steps and Benefits:

• Hold a grip strength trainer or a towel with both hands.
• Squeeze the device or towel as hard as possible for several seconds.
• Release and repeat.
• Benefits: Enhances grip strength, involves forearm muscles, and is beneficial for sports and daily activities.

4. Farmer’s Walk

The Farmer’s Walk is an excellent exercise for improving grip strength and forearm endurance.

Steps and Benefits:

• Hold dumbbells or kettlebells in each hand.
• Walk for a set distance, keeping your core engaged and arms straight.
• Benefits: Improves grip strength, forearm endurance, and overall upper body stability.

5. Behind-the-Back Cable Curl

This exercise adds variety to your forearm workout by targeting the flexors and extensors from a different angle.

Steps and Benefits:

• Stand facing away from a cable machine with the cable at the lowest setting.
• Hold the cable handle behind your back with palms up.
• Curl your wrists upwards, then lower the handle back down.
• Benefits: Targets forearm flexors, enhances grip strength, and adds variety to your routine.

6. Towel Cable Row

The Towel Cable Row engages your forearms while performing a rowing motion, adding a dynamic element to your workout.

Steps and Benefits:

• Wrap a towel around the cable handle of a cable machine.
• Hold the ends of the towel with both hands.
• Perform rows while gripping the towel.
• Benefits: Engages forearm muscles, improves grip strength, and adds a dynamic element to rows.

7. Pullups

Pullups are a great way to strengthen your overall upper body, including the forearm muscles involved in grip and stabilisation.

Steps and Benefits:

• Hang from a pullup bar with hands shoulder-width apart.
• Pull yourself up until your chin clears the bar.
• Lower yourself back down.
• Benefits: Strengthens overall upper body, including forearm muscles involved in grip and stabilisation.

8. Dead Hangs

Dead Hangs are a simple exercise that can be done anywhere to improve grip strength and forearm endurance.

Steps and Benefits:

• Hang from a pullup bar with hands shoulder-width apart.
• Hold for as long as possible.
• Benefits: Improves grip strength, forearm endurance, and can be done anywhere.

9. Forearm Pull

The Forearm Pull is an effective exercise for targeting the forearm flexors and extensors using a resistance band.

Steps and Benefits:

• Hold a resistance band with both hands.
• Pull the band apart, focusing on forearm contraction.
• Release slowly.
• Benefits: Targets forearm flexors and extensors, improves grip strength, and enhances wrist stability.

10. Forearm Squeeze

The Forearm Squeeze is an easy exercise to incorporate into any routine, targeting the forearm muscles and improving grip strength.

Steps and Benefits:

• Hold a forearm grip trainer in one hand.
• Squeeze the device for several seconds.
• Release and repeat with the other hand.
• Benefits: Enhances forearm strength, improves grip, and is easy to incorporate into any routine.

11. Fingertip Pushups

Fingertip Pushups are a challenging variation of the traditional pushup that targets the forearm muscles and improves hand strength.

Steps and Benefits:

• Start in a pushup position but place your fingers on the ground instead of your palms.
• Perform pushups, focusing on forearm engagement.
• Benefits: Targets forearm muscles, improves hand strength, and adds variety to your pushup routine.

12. Crab Walk

The Crab Walk is a fun and challenging bodyweight exercise that engages multiple muscle groups, including the forearms.

Steps and Benefits:

• Sit on the ground with your hands behind you and feet in front of you.
• Lift your hips off the ground, forming a “crab” position.
• Walk forward or backward, engaging your forearms, core, and legs.
• Benefits: Strengthens forearms, core, and lower body, improves coordination, and adds variety to your workout.

13. Plank with Shoulder Taps

The Plank with Shoulder Taps is a challenging core exercise that also targets the forearms and shoulders, improving overall stability and strength.

Steps and Benefits:

• Start in a high plank position with your hands directly under your shoulders.
• Tap your right hand to your left shoulder, then return it to the ground.
• Repeat with your left hand tapping your right shoulder.
• Benefits: Engages forearms, shoulders, and core, improves stability, and enhances overall upper body strength.

Read Also: Tennis Elbow Exercises & Treatment at Home

Precautions of Forearm Exercises

When performing forearm exercises, it is essential to take certain precautions to minimise the risk of injury and ensure optimal results. Here are some important points to keep in mind:

• Warm-Up: Always start with a proper warm-up to increase blood flow, flexibility, and prevent injuries.
• Proper Technique: Keep wrists stable and avoid overextending to prevent strain and injury.
• Weight Selection: Use appropriate dumbbell weights to avoid excessive stress on wrists and forearms.
• Controlled Movements: Perform exercises slowly and avoid jerky motions for better muscle engagement and safety.
• Full Range of Motion: Engage muscles fully by using a complete range of motion in each exercise.
• Rest & Recovery: Allow muscles time to recover between sets and workouts to prevent overtraining.
• Pain Monitoring: Stop immediately if you feel sharp pain and avoid pushing through discomfort to prevent injury.

Read Also: Aerobic Exercise: Benefits & Steps

Conclusion

Building stronger forearms at home is achievable with a consistent and varied workout routine. Incorporate exercises like wrist curls, reverse curls, hammer curls, and more dynamic movements such as the farmer’s carry, suitcase carry, and crab walk. These exercises target various forearm muscles, improving grip strength and overall arm stability. Combining these with bodyweight exercises like push-ups, forearm planks, and dead hangs can help you develop robust and resilient forearms without the need for extensive equipment. Focus on proper form and gradually increase intensity to avoid injury and maximise results.

Frequently Asked Questions (FAQs)

References

• https://pubmed.ncbi.nlm.nih.gov/15320673/
• https://journals.physiology.org/doi/full/10.1152/ajpheart.00435.2017
• https://pmc.ncbi.nlm.nih.gov/articles/PMC3282287/
• https://www.sciencedirect.com/science/article/pii/S1050641120300705
• https://www.mdpi.com/2076-3417/14/8/3190