People often train their biceps and triceps to build a strong upper body. But less importance is given for training their forearm muscles. The forearm is an important part of your upper body because it helps you to build strength and makes you do some hardcore exercise. Forearms muscles are often underestimated.
Stronger forearms will give you a strong foundation to build bigger biceps, furthermore helps to increase muscle growth. So it is equally important to focus on forearm muscles so that you can perform heavyweight exercises like deadlifts. Since forearms are made of more than 20 muscles, if you don’t train them then it will lead to weak muscular development in your arms.
With forearm muscles, comes the most important part, which is grip. An excellent way to build strong forearms is to train your grip strength. The stronger grip will help you to do consistent forearm exercises. Also, you can do forearm workouts at the gym and in the comfort of your home.
The exercises related to forearms are mostly simple and don’t require much training. You can incorporate forearm workouts every day into your fitness regime. Training daily for 2 to 3 sets of each move will make your muscles strong. Let us check out some tips and guidelines about forearms and how to do muscle workouts.
Forearm Muscle Anatomy
It is an important and radical part of your forearm that helps in flexing the elbow. If you do any kind of sudden movements or lift heavy objects, then Brachioradialis gets active. Moreover, they can either pronate or supinate. It is a superficial muscle that gives you a great appearance on your forearm. A pronated grip-based workout will strengthen your Brachioradialis which in turn makes your forearm bigger and stronger.
They are key muscles that help you in moving your wrist. They contain a slow-twitch kind of fiber that helps in making slow muscle contraction. You can train your wrist flexors by doing some wrist curls. Barbell training will help you to strengthen your wrist flexors and forearms muscles.
These muscles are present in the inner side of the forearm. If you want to get thicker forearms then train your wrist extensors by doing some extension training like seating and standing barbell. Manual labor workers have got strong wrist extensors that gives a good shape look in their forearms
How to do Forearm Exercises
Palms Up and Down Wrist Curl
Start forearm exercises by doing some dumbbell exercises at home. Sit on the bench with knees resting on the floor. Grab the dumbbells in each hand and keep your forearms still. While holding the dumbbells raise your wrist and move the dumbbells up and down. This is a great exercise to start strengthening your forearms.
Back Cable Curl For Strong Forearm
If you want to quickly activate your forearms muscles then you should opt for cable curl exercises. Grab the handle of the pulley machine with your left hand and step forward by placing your right foot in front of your left foot. By curling your arm, pull the cable up to your shoulder level and then lower it down to your initial position. Repeat the position for about 15 reps.
Pull-Ups For Bigger Forearms
It is an advanced level of workout, that will help you to get bigger and stronger forearms. You need to be familiar with grip strength too. You can grab the bar by either palm facing you or away from you. By having good grip strength, you have to lift yourself above the bar. Do this movement around 10 times every day.
This is an ideal workout to build muscle growth and get a strong forearm. To do forearm pulls, you have to pull down the cable by keeping your arms straight. Do not bend your elbows. Push the weight by bringing your arms to the side of your torso. Repeat this pulls around 5 times.
It is a simple exercise which can be done comfortably at home. You just need simple equipment, where you can squeeze an object with ease. Those objects could be a tennis ball or sock. For this exercise, you have to extend your arms fully and then hold the object in your palms. To squeeze the object flex your fingers slowly. Hold it for 5 seconds and then ease your grip. You can do this squeezing exercise around 2-3 times a day.
Benefits Of Forearm Exercise
- Strong forearms help you to lift heavy loads.
- Weak forearms will lead you to incomplete arm development. Nowadays bodybuilders are focusing primarily on strengthening forearms. So most of them have incorporated forearm training in their work routine.
- It provides great benefit to weight lifters and they enjoy doing forearm workouts with a variation.