Forearm exercises have somewhat lost its charm since those days of Popeye the sailor cartoon. Those crucial forearm exercises have become second in importance to the upper body and other body workouts like strong muscular back, proper calves; shoulder, and so on. But having strong muscular forearms increases your ability to generate more force in your workouts and improves your grip strength. So, if you wish to train your forearms, increase your forearm strength and muscle mass, then here are the top ten forearm workouts to perform regularly.
Table of Contents
Try this Top 10 Forearm Workout for Muscular Forearm within a Month
1. Farmer’s Walk
The first in our list of top forearm workouts to perform regularly is the farmer’s walk. It is an incredible workout that helps achieve powerful forearms and a robust vice-like grip. In addition to these, this workout also helps strengthen those core forearm muscles and augment shoulder stability.
It is relatively easy to perform. Take a heavy dumbbell (or even a kettlebell) in both, keep an upright posture and begin walking. Walk 20 yards both ways and while doing so, brace your abs, keep your chest tall, and shoulders pulled backward throughout.
You can use this workout as an appropriate warm-up to help stimulate your entire body’s strength and stability. Or, you can save this for the end to finish strongly. Make sure to do it for 10-minutes in 2-3 sets each of 20 yards.
2. Trap Bar Carry
If you’ve gotten comfortable with the farmer’s walk but want to push your limits and further increase your forearm strength, you can try out the trap bar carry.
This is similar to the farmer’s walk expect here instead of a dumbbell or kettlebell; you will use a heavy trap bar. To do this, load a heavyweight trap bar, get inside and carry it as you walk. Again the key here is to brace your abs, pulling your shoulders back, and maintaining an upright posture.
Walk 15-20 yards hauling the trap bar and do 2-3 sets for 10-minutes every day. You can do it at the beginning of your workout or right at the end of each session.
The results will be quite pleasing.
3. Weight plate curls
Number three in our list of top forearm workouts is the weight plate curls. The whole point of this forearm strength exercise is to determine how hard your fingers squeeze together. Depending on your forearm strength, you can vary the way you grab your weights.
Rather than using a dumbbell for a bicep curl, you can choose a weight plate and hold it at its end. Start by doing 6-7 sets of 5-7 reps. However; if you think you can do more than that, feel free to take a heavier weight plate. Do it regularly.
That should put your forearm muscles through some intense strength training and help increase your forearm strength.
4. Biceps Curls
This is easy to perform. Take dumbbells in both hands, ensure your elbows rest at each side and those forearms extend out in front. By bending your elbows lift the dumbbell right up to your shoulders.
Hold the posture for 3 seconds and return to your initial position. Look to reverse the bicep curls slowly and then repeat the exercise as many times as you can.
You can also set a goal to increase your reps by five every day to get beefy strong biceps.
5. Single Arm Bottom-up Kettlebell Press
For stronger forearms, the single arms bottom-up kettlebell press is another intense workout to perform.
Put your forearms to the test by holding a suitable weight kettlebell upside-down. Pulverize the kettlebell handle properly and keep it secure and steady as you press overhead.
While performing this exercise, tighten all muscles of the body. Try to force the kettlebell from the ground- to your arm- and up to your head.
This forearm workout is fairly easy to perform. Hold the kettlebell upside down and lift the heavyweight part over your head. Just squeeze its handle, tighten your glutes, brace your abs and lift it straight overhead.
This workout does take a lot of toll on the body, especially if you haven’t done it before. You can start slow by doing 3-4 reps each of 3-sets. Then slowly increase it to 6-7 reps each of 4-5 sets.
6. Towel Grip Inverted Pull-up Bar
The towel grip inverted pull-up bar workout is another one among the top forearm workouts to perform regularly. As your starting position, hold a plank stance keeping your heels down.
Firmly grip the hanging towels from the pull-up bar and pull-up your chest right up to the bar setup. Then keeping that posture, fall back slowly to your initial position.
This workout is easy to perform even at home. You can start by performing 5-6 sets each of 10 reps.
Gradually increase the reps as your forearms gain in strength.
7. Dumbbell reverse wrist curl
If you want to achieve an excellent muscle bulk, the dumbbell reverse wrist curl is another exercise you can do regularly. This is one of those few upper arm workouts where you can do a high number of reps.
While doing it, ensure each of your reps is smooth. Emphasize more on circulating as much blood as possible to those forearms. You can do five sets of 12-15 reps.
In addition to this, you can also do wrist curls with an underhand grip. Perform three sets of 15 reps.
You will find your forearm veins morph into anacondas in no-time!
8. Flexed arm carry
When performing this workout, bring your forearms to a flexed version of the farmer’s carry. You can use medium-weight dumbbells to perform this forearm exercise. Lift them, keeping your elbow at a 90-degree bend. Walk 20-25 yards and then return to the starting position.
It is effortless to perform. Doing this regular exercise will increase your forearm strength and grip in 2-3 weeks.
9. Incline dumbbell curl
Another top forearm strength training exercise is this incline dumbbell curl. To perform, just set your incline bench to a 45-60 degree angle.
Lie down with your feet on the ground and face looking up. Take a pair of dumbbells and hold them firmly with your arms hanging straight down and your palms facing forward.
Furthermore, keeping your arms 90-degree angle to the surface and your shoulders resting back on the bench, curl those dumbbells near to your shoulders. Be sure to squeeze those biceps curls hard at the top and then gradually fall back to your initial position.
10. Palm plank lift
To perform this workout, start by getting into a plank position keeping your palms on the ground. Squeeze those glutes and cores properly. Then by pressing the floor, try to lift your body firstly on your right hand and then shifting your weight on to the left. Once done, fall back to your initial posture by lowering your palm back to the surface.
Repeat this exercise on your left side and moving over to the right. Do this regularly in 3-4 sets of 15-20 sets. It will increase your shoulder width and give you massive forearms to flaunt and be proud of.
Key Point to Remember
If you need strong and muscular then include above mentioned top 10 forearm workouts in your everyday workout regime. They help strengthen your forearm core muscles, improve stability, and make it all beefy and bulky- just the way you want them!
However, don’t push yourself too far. Even the slightest lapse of concentration can lead to a severe injury. Exercise within your limits and set small targets to achieve each day.
Increasing muscle mass and forearm strength takes time. So respect that and diligently workout.
Inform us which forearm workout you are doing and like the most in the comment section.