Moving just your hand, slowly lower the dumbbell as far as you can, maintaining a tight grip throughout the movement.Sit on the edge of a bench or chair holding a dumbbell in your right hand, and place your right forearm on your right thigh, with the back of your right wrist on top of your right kneecap.Want a stronger grip? Add these 14 forearm exercises to your upper body workout. Try three sets of 8-12 reps for all of the following exercises to maximize strength and muscle growth. To effectively work out your forearms, as with any other muscle group, you want to hit them at least twice a week on non-consecutive days. “Any exercise that involves gripping and more specifically pulling, is going to place huge demands on the flexors of the fingers and wrists,” Pire adds. Keep in mind, though, you’re probably building your forearms a bit without even realizing it. Working all ranges of motion will help better balance forearm development, and therefore help with everything from opening jars to swinging a golf club, he adds. Forearm supination: rotating the palm up.Forearm pronation: rotating the palm down.Wrist extension: raising the back of your hand.Wrist flexion: bending your palm inward.
The forearms are comprised of a number of smaller muscles that move in four main ways, Pire explains:
“The stronger your grip, the more you can lift in moves like overhead presses, deadlifts, kettlebell swings, clean-and-jerks, biceps curls, and bench presses,” McCall adds. “Having forearm strength, and therefore grip strength, means you have the ability to pick up heavy stuff and move it around.”īuilding strong forearms is also important for serious weightlifters. “From bags for work, to kids, to suitcases, to furniture, we all have to carry things,” says San Diego-based trainer Pete McCall, CSCS, founder of the All About Fitness podcast. They’ll not only blow up your forearms, Popeye-style, but they also make everyday tasks more manageable. When you’re targeting the forearm, workouts should incorporate various flexion and extension exercises, carries, and holds, says Cody Braun, NASM performance enhancement specialist. Posted up on the outer part of the shoulders, these muscles are known for their iconic triangular shape.Īs with any exercise routine, adding a combo of healthy diet, cardio, and strength training is a great way to reduce body fat and add muscle mass.You’ve probably put a lot of work into strengthening your upper body to make lifting, pushing, and pulling heavy loads a cinch, but what about your grip strength? Adding forearm exercises to your workout can help strengthen these often-overlooked muscles. These are the big ol’ V-shaped muscles that connect your arms to your spine. These are the muscles on the backs of your arms that you don’t use as directly when carrying or lifting (which is why they’re usually weaker than biceps). These are the sexy, bulging muscles at the front of the arm (the ones you flex in front of the mirror). To build muscle in your arms, you’ll want to focus on the following upper-body muscles: So building a 20–30 minute arm routine into your schedule 2 or 3 times a week is a good place to start. So how often should you pump some iron? A 2016 research review suggests that training muscle groups at least twice a week can maximize results.
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