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3 Exercises for Stronger Forearms

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Photo via muscleandfitness.com

The power generated from the forearm constitutes a significant portion of your overall arm strength. That’s why it’s such an important muscle group. Furthermore, in order to achieve appreciable increases in forearm strength, it’s critical to take the time to do exercises that specifically concentrate on that area.

Forearm exercises should typically be done after you’ve worked out your arms. They should never be done before an arm workout, because it makes gripping objects very difficult.

When exercising your forearms, you want to make sure you do workouts that stimulate both your anterior group of muscles, as well as your posterior group. For the sake of simplicity, your anterior forearm muscles are located on the inside of your forearm, and your posterior forearm muscles are located on the outside.

Whether you’re a grappler, striker, mixed martial artist, or just a normal individual who wants to beef up his forearms, results don’t come easy. In order to actually see improvements, exercising your forearms should be done consistently. And by consistently, we mean every week.

Here are three of the best exercises that will stimulate your forearms:

1) Seated Palm-Up Barbell Wrist Curl

Photo via bodybuilding.com
Photo via bodybuilding.com

This exercise is great for the anterior muscles of your forearms. Start by sitting at the edge of a bench with your feet out in front of you at about shoulder-width apart. Hold a barbell with both of your palms facing up. Your forearms should be resting on your thighs with your wrists on top of your knees. This will be your starting position. Inhale as you lower the bar as far as your wrists will allow you to. Exhale as you contract your wrists upward as much as you possibly can. Once your wrists have reached their highest point, briefly hold that position before inhaling and lowering them again. Try three sets until failure.

2) Seated Palm-Down Barbell Wrist Curl

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Photo via musqle.com

This exercise is very similar to the first one, except your palms will be facing down.  Start by sitting at the edge of a bench with your feet out in front of you at about shoulder-width apart. Hold a barbell with both of your palms facing down. Your forearms should be resting on your thighs with your wrists on top of your knees. This will be your starting position. Inhale as you bend your wrists downward as much as possible, and then exhale as you contract them upward as high as you can. Hold this position for a brief moment before you inhale and lower your wrists again. Try three sets until failure.

3) Farmer’s Walk

Photo via crossfitcvi.com
Photo via crossfitcvi.com

This one’s very simple. Lift up some heavy weights by driving through your heals while keeping your back straight and your head up so you don’t injure your back. Walk a distance of about fifty feet by taking short quick steps while maintaining your breathing. I personally prefer using kettlebells, but you can do this workout with a variety of types of weights.

 

There are many other great forearm exercises; these are just three of my favorites. Exercising your forearms is a great way to strengthen your grip, which can be very beneficial if you’re a grappler or mixed martial artist. However, there are more exercises you can do that specifically concentrate on strengthening your grip.

If you want to learn about how to strengthen your grip, click here.

To see a great workout for your arms, click here.