Building powerful forearms will make you stronger and add mass to your muscles. Forearm exercises may look like they relate to your back or leg workouts. However, having strong forearms will help one in having a stronger grip. A stronger and firm grip is important for almost all pulling plus pushing exercises. Moreover, having stronger forearms means one can squeeze their weights harder, engaging more muscles.

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Having stronger arms increases one’s ability to lift extra weight and generate more force when performing any exercise. Moreover, forearm exercises help strengthen and stretch the muscles in your wrists, elbows, and hands. With stronger, healthier muscles, you can perform daily energy-related activities more easily, such as carrying a suitcase upstairs or opening a glass jar. 

In addition, strengthening your forearm muscles will increase your performance in high-energy sports such as golf, basketball, and racquetball. Form exercise also makes it easier to strengthen other parts of your body, including your back, calves, and shoulders.

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Below is a list of the best forearm workouts that help increase muscle mass and grip strength. You can do these workouts two to three times a week. However, before doing forearm workouts, loosen up and improve the blood flow to your wrist joints. You can achieve this by turning your arms in circles in all directions (down, up, right, and left).

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If you need to appear truly all-around fit and strong, you need to add forearm exercises to your workout. These workouts help to isolate and target up to twenty forearm muscles. By doing these exercises, you’ll be able to achieve a beneficial burn. Strong forearms and better grip strength will improve your gym performance and daily activities. Moreover, muscular forearms are attractive. Plus, it’s a suitable way of showing off your body physique.

Our forearms consist of a collection of little muscles that move in four ways. These include wrist flexion, extension, supination, and pronation. Working with various kinds of motion will offer you balanced forearm development. Many of the exercises we’ve listed involve gripping and pulling to strengthen your wrists and fingers.

Muscles Targeted: Biceps and forearms.

Benefits: The hammer curl is a compound workout that helps one build lower arm muscles via a contraction. This is among the best forearm muscle workouts. Thus, you should consider adding it to your arm workout routine.

Muscles Targeted: Latissimus dorsi, forearms, trapezius, rhomboids, biceps, and rear deltoids.

Benefits: The inverted row is a great workout for beginners. This workout targets your arm muscles more than a traditional pull-up. Moreover, it’s simple to include in most upper body workout routines. Additionally, this workout helps strengthen your lower body muscles, improves scapular retraction, and enhances grip strength.

Benefits: The pull-up bar hang is one of the best bodyweight exercises. This exercise engages your core and strengthens your lower arm muscles. Moreover, this workout assists in building your finger flexors and wrist strength. Better yet, this exercise is simple enough to perform at home.

Muscles Targeted: Wrist flexors and forearms.

Benefits: This workout helps strengthen your wrist flexors. It’s also important in building your grip strength.

Muscles Targeted: Finger flexors and forearms.

Benefits: The farmer’s walk workout helps strengthen your wrists and finger flexors. Moreover, doing this workout routinely may help strengthen other muscles in your body, including your lower back and shoulders.

Muscles Targeted: Core muscles, forearm muscles, and latissimus dorsi.

Benefits: Towel pull-up hangs require less equipment. To perform this exercise, you need a pull-up bar and a towel. This workout helps improve your grip and engages the muscles in your forearms, hands, and wrists. A stronger grip helps one engage in weightlifting workouts, including bench presses and deadlifts.

Furthermore, towel pull-ups can be converted into a lat workout. This is achieved by simply moving the towel’s ends further apart. With a great lat exercise, you can improve your latissimus dorsi.

Muscles Targeted: Upper back, shoulders, and forearms.

Benefits: Upright dumbbell rows exercise the front, side, and back deltoids. This workout also builds muscle in the upper back and biceps. Doing this exercise will allow you to lift and pull weight more easily. Thus, this workout is suitable for bodybuilders that are targeting definite muscles.

Muscles Targeted: Glutes, core, legs, arms, forearms, trapezius, and shoulders.

Benefit: The suitcase carry is an excellent workout for those looking to improve numerous muscle groups in one session. Moreover, the suitcase carry is a unilateral workout since you only carry weight on one side while the opposite side offers balance and stability. Additionally, this workout involves inner and outer obliques and other important muscles, including the transverse abdominis and rectus abdominis.

Moreover, this workout targets spinal erectors, which affect the back, core, shoulders, legs, and arms. Lastly, the suitcase carry helps improve grip strength and overall performance.

Muscles Targeted: Rear shoulders, forearms, hip flexors, front shoulders, biceps, lower abs, triceps, quads, hamstrings, side shoulders, and upper abs.

Benefits: This exercise is another excellent option for a fuller body workout. Like the other workouts on our list, dumbbell skier swings increase grip stamina and forearm strength.

Muscles Targeted: Triceps, upper back, shoulders, abdominals, forearms, quadriceps, and spinal erectors.

Benefits: The renegade row is a great workout that targets the core and upper body. The plank part of this workout strengthens the abdominal, spine, shoulder, and hip muscles. Moreover, the row portion of this workout targets the arms and upper back, including the following muscles: lats, rhomboids, shoulders, and biceps.

What’s distinct about the renegade row is the oblique’s anti-rotational engagement. As one lifts the dumbbell, the body’s natural inclination is to twist upward. The hip on the same side also typically twists toward the ceiling. However, the twisting motion decreases concentration on the upper back.

This kind of anti-rotational power is more advantageous regarding functional fitness. Moreover, lower-back injuries occur when your spine is pulled away from the alignment during an unexpected or jarring movement. For example, your lower back may be injured when you bend to pick something up off the ground. This usually happens when the spine twists suddenly, causing sharp pain. Furthermore, anti-rotational core power helps keep your spine straight during these kinds of exercises. Doing renegade rows will help you protect your lower back against possible injury or pain.

Muscles Targeted: Forearms and triceps.

Benefits: This workout helps build the triceps brachii muscle found behind the upper arm. This muscle consists of three components: the long, medial, and lateral heads. When you strengthen the triceps, it’s important that your routine targets all three of these heads. Luckily, this exercise does just that.

Moreover, triceps pushdowns also help build your general endurance and strength by engaging your back, core, and shoulders. Also, the workout is adaptable to one’s strength and expertise since you can adjust the weight as you go.

Muscles Targeted: Biceps and forearms.

Benefits: This workout assists in strengthening your biceps. Moreover, it also helps in increasing hypertrophy. Hypertrophy essentially refers to an increase in muscle mass. Thus, hypertrophy is important, especially if you’re just starting to weightlift. Developing and strengthening your bicep muscles will improve your overall workout performance, allowing you to lift more weight or do more reps.

Zottman curls also target both the forearms and biceps at once. As exhibited in this exercise, the forearms help support the dumbbells’ weight. Thus, you will benefit more in the long run by working both your lower and upper arm muscles simultaneously. Thus, Zottman curls help develop larger, more defined forearms and biceps. What’s more, this workout is simple to learn.

Muscles Worked: Forearms, brachialis, biceps brachii, and brachioradialis.

Benefits: The dumbbell reverse curl is one of the best arm exercises since it promotes hypertrophy, similar to the Zottman curl. Thus, it’s great for achieving stronger, healthier arm muscles. The primary muscles targeted by this workout are the brachialis and the biceps brachii. The brachialis, hidden below the biceps, acts as a structural bridge between the forearm and the bone of the upper arm.

By practicing this exercise, you’ll be able to lift heavier weights for longer durations. Moreover, the pronated grip supports more muscle activation, unlike with other grip selections. In addition, this reverse curl is suitable for bicep injury rehabilitation. However, most healthcare professionals will advise you to wait up to three months post-injury. Before beginning any kind of rehabilitation exercise, always consult your doctor.

Muscle Worked: Wrists and forearms.

Benefits: This isolation workout targets the forearm and wrist muscles. After all, working out your forearms is just as important as working out your triceps and biceps. Practicing this exercise will improve your performance in other upper body workouts such as pull-ups.

Wrist curls train a part of a body that is usually more neglected. In addition, it helps in improving grip and wrist strength. When exercising, grip strength helps provide a firm grasp on bars and weights. Moreover, a stronger grip is essential in various sports. For example, it’s very significant in rock climbing. Another example is baseball. Grip strength helps promote the speed and power with which you throw the ball.

Muscles Worked: Forearms and wrists.

Benefits: This workout helps in building both your forearm extensors and flexors. Moreover, the wrist roller exercise helps to improve one’s grip strength. Like many of the exercises on our list, performing the wrist roller exercise frequently can help improve your overall fitness performance. Best of all, it’s a simple exercise you can do at home.

That’s it for our take on forearm workout. You can use the training to get in shape no matter who you are. The training is designed to help men and women, regardless of their training status. 

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You should learn a few of the basic exercises before diving into the more advanced WODs.