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!

#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!