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5-Minutes Forearm Workout At Home: Build Strong Forearms

FitGAG readers, what’s up! Today we will be focused on the forearms. This 5-minute forearm workout can be done at home. You don’t need to lift any weight. Instead, we’ll be working on your forearm muscles using only bodyweight.

Total Length: 5 Minutes

Intensity: High

Equipment: No equipment required

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Forearm Workout At Home

Find a place in an open area that is comfortable to start. Each of the exercises below should be completed in 60 seconds. Then, you can move on to the next one without stopping. Take a break if you feel the need.

Try to increase the number of reps or take fewer breaks each time you complete this circuit.

#1 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.

Instruction

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

Instruction

  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!

#3 Forward Reverse Wrist Curls

Setup

  • Take a comfortable standing position.
  • Spread your arms out in front of yourself and make a fist by clenching your hands together with your palms facing downward.
  • Bend your wrists upwards.

Instruction

  1. Bend your forearms and flex your wrists down until your palms face you.
  2. Press your forearms down at the bottom to return to the starting point.
  3. Repeat!

#4 180 Degree Rotations

Setup

  • Take a comfortable standing position.
  • Spread your arms out in front of yourself and clench your fingers with your palms facing upward.

Instruction

  1. Turn your forearms 180° until your palms face down.
  2. Return to the beginning position and continue!

#5 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.

Instruction

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

Author

  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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