The Ultimate Forearm Exercises

forearm exercises

In everyday life, forearms are always involved in the work, so it’s important to do forearm exercises. They help to maintain weight in the hand, perform brush movements (twists, bends, and unbending). Strong hands help lift and hold a lot of weight. To answer the question of how to pump up the forearms at home, you need to understand the movements in which these muscles are involved and create conditions for them to be highly loaded. The result will not take long.

Exercises on the forearm load 2 large muscle groups. These are the flexors (inner side) and extensors (the outer side of the hand). In addition to two movements (flexion and extension), the muscles participate in rotations (pronation and supination) with a brush.

Anatomical reference: muscles of the forearm

The forearm is the middle part of the arm, including the superficial and deep muscles, extending from the elbow joint to the hand, which include:

  • the brachioradialis muscle is the largest, located on the inside of the forearm and performs the function of flexion of the middle part of the arm;
  • the flexors of the wrists are on the inner side of the forearm, allow you to bend the hand in the wrist;
  • extensors of the wrists are located on the outside, allow you to extend the arm in the wrist;
  • small palmar muscles flex and extend the joints of the hands and fingers.

Anatomical features of Forearms

The forearm is part of the upper limb of a person from the elbow joint to the hand.

The composition of the muscular group is as follows:

  • Brachialis (shoulder muscle);
  • Brachioradialysis (brachial muscle);
  • Flexors;
  • Extensors;
  • Round pronator.
Anatomy of the forearm
Anatomy of the forearm

All these small muscles are jointly responsible for flexion and extension of the arm in the elbow and wrist joints, as well as for rotational movements. It is quite difficult to pump the forearms also because of their complex anatomical structure. Crossfit transformation should cover all 5 muscles that make up this anatomical group.

Effective exercises for the development of the muscles of the forearms:

  • Flexion of the hand with a back grip. Starting position: sitting, forearms fixed on the hips, grip reverse (bottom), in the hands of the bar, the hands-free hang down. Do extension and flexion of the brush. The same exercise can be performed with dumbbells in hand. Forearms can be fixed on the bench. This exercise loads directly the muscles of the forearm.
  • Bending the brush with a straight grip. What is sumo squats? A similar exercise. The difference in the grip. Weight should be taken with a direct grip, from above. Do the same thing.
  • Flexion of the forearm, standing with a barbell, legs on the width of the shoulders. A direct grip to take the weight, perform flexion on exhalation, on inhalation return to the starting position. In this variant, it is better to use the curve of the neck. It will provide the anatomically natural position of the hands.
forearm workout
Forearm muscles
  • Flexion of the forearm with the “Hammer” grip. The starting position is the same as in the previous exercise. Take dumbbells with a neutral grip (in the lower position, the thumb is directed forward, the little finger is back), perform flexion at the elbow joint, on inhalation return to the starting position. The amplitude of the movement is about 90 degrees. Do not allow complete muscle relaxation.
  • Flexion of hands with a bar behind the back. Standing, his hands hold the bar behind his back with a straight grip. Movement – flexion-extension. This same movement can be done in Smith’s car. Due to the fixed neck, it is more convenient to take the starting position. Small amplitude of motion allows the use of larger weights than in other embodiments.
  • Weight retention. To perform the exercise, you can use disks of different weights. Hold the disc with your fingers for a long time. To complicate the exercise, you can flip the disc, turning over in the air, catching it on the other side of the rib. Do 10-15 repetitions. The same thing with the other hand. This exercise trains not only the strength of the grip but also coordination.

Training without using additional weights

Exercises for the forearms can be done at home, using a crossbar or a horizontal bar. They can perform the following exercises:

  1. Vis on the crossbar loads the muscles by keeping your own weight. To begin with, it is worth trying to stay on the horizontal bar for a maximum amount of time. If you can hang more than 30 seconds, then increase the load, clamp the legs with extra weight (a bottle of water, a heavy bag), try to repeat the result. How to pump the forearms on the horizontal bar yet? Exercise can be complicated, add a change of grip. Being in the vise, to change the grip from the direct to the opposite and vice versa. Perform the maximum number of repetitions.
  2. Hang on the bar on one hand.
  3. Throw a towel or other cloth over the crossbar. Try to hold on, holding on to a towel, pull yourself up on your hands.
  4. Pulling up on the fingers. Keep on the bar with your fingers, perform slowly pulling your own weight.

TIP: The speed of the exercises is of great importance: everything must be done slowly without making jerks. Low execution speed provides additional power.

best forearm exercises
Powerful forearms

Training with expander

At home, you can use expanders. They train forearms, increase grip strength. First, it is recommended to use an expander with little resistance. Learn to fully compress it the maximum number of repetitions. After you can change it, take a more rigid option.

Daily work at home will allow the muscles to fully work out and maximize their load. Such movements as carrying heavy objects, working with a screwdriver, any other movements with brushes, allow you to strengthen your hands, make them larger.

forearm workouts
Training forearms with an expander

Sports goods stores and pharmacies have rubber expanders. They are a rubber band. With it, you can at home, you can diversify the biceps and triceps workouts, create an additional load on the muscles. One end of the tape is attached to any support, the second is free. Using it, you can do the exercises:

  • flexion-extension of the hand,
  • flexion of the forearm, imitating wrestling.

The belt expander provides a continuous resistance, which increases the load. With the increase in power indicators, you can change the tape to a different, more rigid one.

General recommendations

When working with dumbbells, rods, and expander’s forearms are maximally involved. All these options load the right muscles. But to achieve high results, they should be combined with training other muscles, larger (back, chest).

In each training, the muscles of the back and chest of the forearm are involved in the work, helping to maintain weight. All traction movements aimed at training the muscles of the back are directly related to the forearms. To raise more weight in the deadlift, a strong grip is required.

Like the lower leg (calf), the forearm reacts ambiguously to the load. This is due to the fact that training of these muscles is a supplement to daily workloads. They participate in daily volumetric work, so it is difficult to pump large hands.

You can create optimal conditions for training and at home, achieve the desired results, using the following recommendations:

  1. Work with additional weights should be accompanied by a warm-up. This rotation in the wrist, elbow, and shoulder joints, flexion, and extension. Preliminary stretching.
  2. All exercises must be performed at a slow pace, without making jerky movements.
  3. Barbells and dumbbells are used, starting with small scales. This will prevent the possibility of injury. Weak wrist joints will gradually strengthen, it will be possible to increase weights.
  4. Combine the training of the muscles of the forearms with the training of larger muscles. Such large-scale training will ensure the best and fastest progress.
forearm exercises
Strong forearm

All the above recommendations will achieve high results in training the muscles of the forearms. At home, training is conducted either in the gym, with dumbbells or on the bar, to create the right conditions, and to ensure the optimal load, you need to remember the specifics of the training.

Separately it is necessary to mention the observance of the diet. Balanced, with all nutrients, food will speed up the process, provide the right conditions for complex training.

Anatomical location of the superficial and deep muscles of the forearm

This anatomical structure allows the forearm to rotate to the outside with the help of arch supports and to the inside thanks to the round and square pronators.

How to quickly swing large powerful forearms: the best exercises 

Most forearm pumping exercises do not involve a large number of muscle groups. In other words, they are all single-joint and most often isolated. But there are exceptions, as, for example, in pull-ups on the parallel bars or horizontal bar, where in addition to the forearms, trapeze, deltas, latissimus dorsi, etc. to swing the forearm as efficiently as possible.

Extension of the arms at the wrists with a barbell

Inventory used: barbell or empty bar.

The exercise is performed from a sitting position. Use a standard bench for support. If you train not in the gym, but at home, you can take a chair instead of a bench).

Extension of the arms at the wrists with a barbell

The technique of execution:

  1. Sit on a bench, put your feet shoulder-width apart, slightly toe apart.
  2. Take the barbell with a direct grip (fingers look at you).
  3. Fix the forearms on the hips. From this position, raise and lower the bar using the muscles of the hands and biceps.
  4. Keep your back straight while doing the scapula.

The number of approaches and repetitions: for beginners, 2-3 approaches of 10 repetitions, for professionals and amateurs 3 approaches of 12-15 repetitions. The weight of the projectile is determined individually in accordance with personal physical training.

Arm curl with dumbbells back grip on the inside of the forearm

Traction movements for training the forearms are best suited. Bending arms with dumbbell dumbbells, as a type of traction, helps to swing the brachioradial muscles well and pump biceps. To complete this exercise, you will need collapsible or solid dumbbells.

Bending the arms with dumbbells with a back grip. The exercise is allowed to be performed both with alternate dumbbell pulls, and with simultaneous.
Bending the arms with dumbbells with a back grip. The exercise is allowed to be performed both with alternate dumbbell pulls, and with simultaneous.

Bending the arms with dumbbells with a back grip. The exercise is allowed to be performed both with alternate dumbbell pulls and with simultaneous.

The technique of execution:

  1. Take dumbbells in both hands with the upper grip.
  2. Put your feet shoulder-width apart, straighten your back.
  3. Bend your right arm at the elbow so that the dumbbell at its peak is near the chest.
  4. Then slowly lower your arm and raise your left forearm in the same way.
  5. Raise and lower the dumbbells alternately, concentrating on the movement of the forearms.

If you feel a slight burning sensation at the upper point of the forearm, the exercise is performed correctly.

The number of sets and reps: 3 × 10–13.

Reverse Grip Curl

A similar exercise on the development of powerful superficial and internal muscles of the forearm is bending the arms with a barbell. In this case, only the inventory changes, and the technique remains the same. If you are a beginner and work with small weights, use a bar from a bar or body-bar.

Bending the arms with a bar with a reverse grip The bar pull with the help of the muscles of the forearms must be performed at a moderate pace.

The technique of execution:

  1. Take the bar with a reverse grip (fingers should be pointing down).
  2. Put your feet shoulder-width apart, spread your shoulders.
  3. Bending your elbows, concentrate to raise the barbell to your chest.
  4. At the peak point, linger for 1–2 seconds and gently lower the projectile to the hips.

The number of sets and reps: 3 × 10.

Bending the wrists on the block simulator (not suitable for home use)

This exercise is performed in a sitting position. The bending of the hands in the wrists is carried out as a result of traction of the lower block in the crossover simulator. As with free weight, the superficial and deep muscles of the forearm work in this case. When performing bends, a grip is used from above.

Bending the wrists on the block simulator

The technique of execution:

  1. Adjust the weight in the simulator, install, if necessary, a horizontal handle.
  2. Place a bench in front of the simulator at a distance of two steps from the support.
  3. Take the handle with the grip on top, place your elbows on the hips.
  4. From this position, raise and lower the weight blocks, bending your hands at the wrists.

The number of sets and reps: 3 × 12.

Vis on the horizontal bar with weights

Vis on the horizontal bar with the use of weighting materials develops the strength of the hands and arms, strengthens the joints and muscles of the hands. At the initial stage of physical preparation, it is recommended to perform the exercise without weights, that is, use your own weight, gradually increasing the load with the help of all kinds of chains, disks, leg weights, etc.

Vis on a horizontal bar using weights Technique of performing a hang on a horizontal bar using weights

The technique of execution:

  1. Select a weight and fasten it on the legs or belt, depending on the purpose.
  2. Grasp the horizontal bar with both hands and bend your knees slightly or straighten them until free hanging (if the height of the horizontal bar allows).
  3. Stay in this position as much as you can, until a burning sensation in the shoulders and forearms.

Repeat exercise 5-6 times.

Pull-ups on the horizontal bar

Pull-ups on the horizontal bar are a multi-joint exercise that allows you to quickly pump up a large number of muscle groups, including the forearm. Exercise develops grip strength and endurance, helps to work out the muscles of the back, brachioradial muscles, and trapezium. To perform pull-ups, it is not necessary to visit the gym: the crossbars can be installed at home or you can use horizontal bars on sports grounds.

Pull-ups on the horizontal bar

The technique of execution:

  1. Grasp the horizontal bar with both hands using a direct grip.
  2. For convenience, bend your knees and cross them.
  3. Take a deep breath, and as you exhale, lift the body to the horizontal bar using the muscles of the shoulders and forearms.
  4. Hold at the peak point for 1-2 seconds and lower the housing to its original position.

Do as many reps as possible in 3 sets.

Technical tips and tricks for the most effective forearm training at home

In order to maximize the training of your forearm muscles, use the following technical recommendations in practice:

  • In many basic exercises, one way or another, the forearm muscles are involved, it is for this reason that it makes no sense to allocate a separate training for them. It is enough to add 2–3 exercises to the main training complex for flexion/extension of the hands or to perform vis, pull-ups on the horizontal bar.
  • Training your forearms is enough 1-2 times a week. For small muscles of the hands, such a load will be optimal.
  • In order for the muscles of the forearms to grow, it is necessary to perform exercises to failure. If you feel that you can perform more repetitions than specified in the guidelines, try increasing the weight of the projectile.
  • Do not forget to stretch your forearms and hands before performing strength exercises: rotate your hands at the elbow and shoulder joints, pre-stretch your wrists, bend and unbend your fingers, palms.


The muscles of the forearms give us the opportunity to perform a wide variety of movements with hands and fingers: take objects, hold weights with our hands, play musical instruments, draw, etc.

Therefore, exercises for the forearms – a very important part of any strength training, especially in men.

Well-developed forearm muscles – that’s what makes your arms strong. Of all the muscles, it is the muscles of the forearms that attract the attention of the beautiful half of humanity, and not the mighty biceps. So it is inherent in the evolution that a woman subconsciously chooses a man with strong arms, with strong forearm muscles.

Author: admin