What is the best forearm workout
Forearms are a lot like your butt: you don’t think about them that much, but when you do, it’s probably because you can’t fit into your jeans and you’re trying to convince yourself that maybe this isn’t because you’ve gotten fat—maybe it’s because your forearms are just too big?
How to strengthen your arms-without weights
Well, the truth is that having big forearms is the best. And the best part is that they’re easy to build up—even if you’re not going to the gym. If you’re stuck at home right now—or even if you just really hate people and don’t feel like going to the gym, we get it—then here are our top 5 best forearm workouts for building up those muscles without ever needing to leave your home: Click Here For More:
5 Best Forearm Workouts and Exercises:
1. Dumbbell Curl
1. Stand with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing forward. This will be your starting position.
2. With the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
4. Repeat for the recommended amount of repetitions.
2. Reverse Curl
The reverse curl is a simple exercise that targets your forearms. You can do it with a barbell or dumbbells, but you should use weights that are heavy enough to challenge you but not so heavy that they cause pain.
Start the exercise by picking up your weights and standing with your feet hip-width apart, knees slightly bent, back straight. Keep your elbows close to your sides and hold your arms in front of you at about waist height—you’re starting in the same position as if you were performing a biceps curl.
Bend your wrists so that your palms face down but keep the rest of your arm straight. Slowly lower the weight back down to where you started.
Repeat this movement for 3 sets of 10 to 15 reps on each side, resting for 30 seconds between sets.
3. Hammer Curl
1. Grab a pair of dumbbells and hold them at your sides with your palms facing in toward your body. This will be your starting position.
2. Flex your elbows to raise the dumbbells as high as you can, keeping your upper arms perpendicular to your torso.
3. Pause, then slowly lower the weights back to the starting position.
4. Cable Wrist Curl
This exercise helps strengthen the muscles of your forearm and wrist.
Sit on a bench and place a dumbbell on your lap. Rest your wrist on your knees with the palm side of your hands facing up.
Grab the dumbbell with both hands and keep your wrist in place. Lift the dumbbell up and down by flexing your wrists, keeping them stationary.
Perform 3 sets of 12 repetitions.
5. Cable Reverse Wrist Curl
1. Start with your feet shoulder-width apart, knees slightly bent.
2. Hold the cable with an overhand grip.
3. Extend your arms fully in front of you, and then curl them up while squeezing your forearm muscles.
4. Pause at the top of the movement, then slowly lower back to the starting position.
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