Intensity: High

Equipment: No Equipment required

Forearm Anatomy

Many muscles are packed into your forearms. Brachioradialis is the largest and most powerful of all these muscles. It primarily flexes your elbow.

Many other extensor and flexor muscles can be activated to rotate your forearm or flex your wrist.

These five exercises for the forearm will target almost every muscle in your body.

Tips For At-Home Forearm Exercises

You can overload your muscles by training your forearms using weights. Two key points are important to remember if you’re only using your body weight.

Increase Your Reps

You can’t over-weight with weight, so you need to stress your muscles by increasing the time under tension. You simply need to do more repetitions to activate your forearm muscle fibers.

Focus On The Mind-Muscle Link

It is vital to connect your mind and muscles. You can’t move any weights, so you need to use your mind to focus on contracting your forearm muscles every rep.

This will increase the quality of your reps and your muscle mass.

Let’s now learn how to do some bodyweight forearm exercises.

5 Powerful Bodyweight Forearm Exercises

#1 Frontal Rotations

Setup

  • Take a comfortable standing position.
  • Spread your arms in front of your face, palms facing one another. Cinch your fists with your hands.

Instructions

  1. Bend your wrists up and contract your forearms.
  2. Continue to squeeze your hands together, and then repeat the process!

#2 Rear Roasters

Setup

  • Take a comfortable standing position.
  • Keep your back straight and lean forward. Then, extend your arms away from your sides.
  • Place your palms inward and squeeze your hands into a first. Then, point your knuckles down.

Instructions

  1. Move your wrist as far as possible.
  2. Press your forearms together and return to the original position.
  3. Keep your fists tightened throughout the motion, and then repeat!

#3 Cherry Pickers

Setup

  • Take a comfortable standing position.
  • Place your arms straight out towards the sides so that they are parallel to each other.
  • With your palms facing downward, squeeze your hands into your fists.

Instructions

  1. Spread your fingers as far as you can.
  2. Reposition your fingers in your palms and squeeze your hands together.
  3. Repeat!

#4 Inner Wrist Curls

Setup

  • Take a comfortable standing position.
  • Place your arms at your sides, with your palms facing one another.
  • Make fists with your hands.

Instructions

  1. Bend your wrists inwards and contract your forearms.
  2. Press your forearms towards the top and return to the original position.
  3. Keep your hands tightly clenched in fists, and then repeat the process!

#5 Fingers Spread Swing Backs

Setup

  • Take a comfortable standing position.
  • Spread your fingers apart and place your arms slightly behind your body.
  • Start with your wrists bent so that your fingers point towards your body.

Instructions

  1. Bend your wrists and contract your forearms, allowing your wrists to bend upwards. Your fingers should point away from your sides.
  2. Press your forearms together and return to the original position.
  3. Spread your fingers out and then repeat the process!

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