Unlike the biceps and triceps, which are usually trained at the end of a workout, the forearms often go unnoticed. Although these muscles are worked during most weight lifting and bar movements, additional training of the forearms can come in handy.
Toned forearms not only improve grip strength, but also provide confidence when performing exercises such as pull-ups and rows. In addition, they give the arms a harmonious look in combination with developed biceps and deltoids.
How to train your forearms in the gym
If you want to take the time to train your forearms in the gym, consider a few effective isolation exercises.
Straight grip curl
Use a curved bar to bend and extend your elbows. This exercise activates the brachioradialis muscle and helps develop forearm strength. Perform 15-20 repetitions in each set, choosing the weight so that you feel the load, but do not reach complete fatigue.
Holding the barbell on two towels
Place the barbell on low racks or safety supports, then wrap two towels around the bar and grab the ends. Lift the barbell and hold it while squeezing the towels as hard as you can. Start by holding for 30 seconds and gradually increase the time to a minute.
Holding the “suitcase”
Stand with your side to the barbell, grab it by the center with one hand, and then lift and hold the barbell, trying to prevent the apparatus from swinging. This exercise also works the forearms well and helps develop grip strength.
Remember that proper technique and gradually increasing the load are key when training your forearms. Add these exercises to your regular workout to develop strong and powerful forearms.
Start by holding the barbell for 30 seconds and gradually increase the weight by adding plates to the barbell.
Wrist extension
This exercise is designed to pump up the muscles of the inner forearms. Limited range of motion allows you to handle heavy weights without risk of injury. Place the bar on low racks or safety supports on a power rack, turn your back to it, grab the bar with an overhand grip with your palms facing away from your body, and lift the bar. Unclench your hands so that the barbell rolls onto your fingers, then close your hand again and bend your wrists as much as possible. Stay in this position for 1-2 seconds and repeat the exercise. Perform 15–20 reps on each set, gradually increasing the weight on the bar.
Wrist curl
This exercise is aimed at developing the muscles on the outer forearms. Take the barbell with an overhand grip and hold it in front of your body. Bend and straighten your arms at the wrist joints, returning your hands to a straight position. Perform 15–20 repetitions in each set.
Rotating the bar
This exercise will help develop both the front and back of your forearms. Take the barbell with an overhand grip and twist it towards you, consistently extending and bending your arms at the wrist joints. Perform this movement for 30 seconds, trying to move as quickly as possible. Then change direction and perform the same movements for the next 30 seconds. Increase the time until you reach 60 seconds and then increase the weight on the bar.
Training frequency
Work on forearm strength twice a week, adding 1-2 exercises to the end of your workout so that tired muscles don’t interfere with other exercises like pull-ups. You can structure your workouts as follows:
- Workout 1: 3 supersets of barbell curls and extensions.
- Workout 2: 2 sets of 30-60 seconds of barbell towel holds (alternating with suitcase holds through the workout) and 2 sets of 30-60 seconds of barbell crunches.
Forearm training at home
If you don’t have time for additional gym exercises or don’t go to the gym, you can effectively load your forearms at home.
- Hanging on the horizontal bar
This simple exercise works great for your forearms and improves your grip strength. Grab the horizontal bar with an overhand grip, hang and hold in this position, trying to hold on as long as possible. You can time the time to gradually increase it, and use chalk if your palms start to sweat.
- Exercises with a wrist expander
The hand expander is a simple and affordable exercise machine for home use that can be used at any convenient time. It is recommended to start by purchasing an expander with adjustable resistance to determine the optimal load. For example, a model in the form of tongs with plastic handles, as shown in the video.
Perform 15–20 repetitions of resistance band compressions with each hand. Adjust the resistance so that the set is completed with effort, but without discomfort.
- Rotation of the hand trainer
This exercise machine can be purchased or made independently from a stick, rope and some weights such as dumbbells or bottles with sand.
Bend your elbows, raise your forearms until they are parallel to the floor and rotate the handle of the machine first towards you so that the rope is completely wound around it, and then in the opposite direction. Do this exercise for 30–60 seconds.
Training frequency
It is recommended to do forearm strength training 2-3 times a week with a rest day in between. Start with one set of each exercise to avoid overloading your muscles and avoiding wrist injuries.
Gradually increase the number of approaches to three. Also gradually increase the time in the hanging position, the resistance of the expander and the weight of the hand machine as you get used to it.