Have you been looking for the best forearm exercises for mass and workouts out there? Maybe you’ve come across some ideas, but you feel as if they lack something? Or maybe you came up with the idea to train your forearms spontaneously and came across this guide? In any case, we’ve got you covered. Below, we’ll go over three rock-solid forearm workouts that will make your arms and hands burn like never before. Let’s dive in.
Contrary to popular belief, effective forearm training isn’t about doing lots of work. Instead, your workouts should be short, sweet, and varied. In other words, you should aim to do around two movements and focus on quality over quantity. For that reason, you don’t need to dedicate an entire day to forearm training. Instead, you can do your direct training at the end of your other workouts. This is because your forearms receive a lot of indirect training from many back and bicep movements, so you don’t need as much direct work to develop them optimally. Still, training them is beneficial as it helps develop them further and strengthen your grip.
In general, you should focus on four aspects of forearm training:
The great news is, you’d be hard-pressed to find grip-improving exercises that don’t activate and develop your forearms, at least to some degree. So, regardless of your exercise selection, you will grow your forearms. Let’s now review the best forearm movements and how to put them together into effective workouts.
As its name eloquently suggests, plate pinchingis an activity where you grab hold of multiple plates and squeeze them between your fingers. This is fantastic for your pinching strength. An excellent way to start is to hold three or four 10-pounders. Over time, you can progress to two 25-pounders and even seven to eight 5-pounders.
Dead hangs are an activity where you grab onto a pull-up bar and hang. By supporting your weight on your grip alone, you strengthen it and develop your forearms. As a bonus, this movement also improves core stability and strengthens other muscle groups like your biceps, shoulders, and back.
Doing wrist extensions with a dumbbell is a great way to strengthen and develop your wrist extensors. This is also an isolation movement that takes all other muscle groups out of the equation. To do this correctly, place your forearm on a bench with your palm facing down. Your hand should hang freely. With a dumbbell in that hand, isolate your hand by moving at the wrist and curling the dumbbell.
Similar to wrist extensions, this is another fantastic movement to isolate your forearm muscles. Unlike an extension, where you curl a weight with the palm down, flexion is about having it face up. Similarly, try to isolate your hand by moving at the wrist and curling the weight up as much as you can.
Farmer’s walk is another fantastic movement that builds fantastic grip strength, develops your forearms, and allows you to build whole-body strength and stability. Plus, doing it is incredibly simple. Grab a pair of heavy dumbbells and carry them for as long as you can.
This is a movement where you place a weight plate in your hand and curl it while keeping your hand rigid and wrist straight throughout the motion. This is perhaps one of the simplest movements, but one that will make your hands and forearms burn like never before.
Dead hangs – 3 sets of as long as you can
Dumbbell wrist extensions – 3 sets of 10 to 25 reps per arm
Plate pinching – 3 sets holding as long as you can in each hand
Plate curls – 3 sets of 12 to 30 reps per arm
Farmer’s walk – 3 30-second walks with as much weight as you can hold onto
Dumbbell wrist flexions – 3 sets of 10 to 25 reps per arm
We’ve covered a lot of ground today, so let’s do a quick recap:
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