Forearm workout
Forearm workout
Unleash your inner Popeye! Strengthen forearms with curls, walks, and grips. Get ready to flex!
Unleash your inner Popeye! Strengthen forearms with curls, walks, and grips. Get ready to flex!
Barbell Reverse Curls
Sets: 3
Reps: 8 - 10
Hold a barbell with a pronated grip (palms facing down). Curl the barbell toward your shoulders. Keep your elbows close to your body.
Barbell Reverse Curls
Sets: 3
Reps: 8 - 10
Hold a barbell with a pronated grip (palms facing down). Curl the barbell toward your shoulders. Keep your elbows close to your body.
Towel Grip Pull-Ups
Sets: 3
Reps: 8 - 10
Hang a towel over a pull-up bar and grip the ends. Perform pull-ups, focusing on gripping the towel tightly. Engages forearms while working your back muscles.
Towel Grip Pull-Ups
Sets: 3
Reps: 8 - 10
Hang a towel over a pull-up bar and grip the ends. Perform pull-ups, focusing on gripping the towel tightly. Engages forearms while working your back muscles.
Barbell Wrist Roller
Sets: 3
Reps: 8 - 10
Attach a light weight to a barbell and roll it up and down. Hold the barbell in front of you with arms extended. Roll the barbell up by rotating your wrists, then reverse.
Barbell Wrist Roller
Sets: 3
Reps: 8 - 10
Attach a light weight to a barbell and roll it up and down. Hold the barbell in front of you with arms extended. Roll the barbell up by rotating your wrists, then reverse.
Plate Pinch
Sets: 3
Reps: Hold for 1 minute
Hold two weight plates together, smooth sides out. Pinch the plates between your fingers and thumb. Lift and hold the plates for a set duration.
Plate Pinch
Sets: 3
Reps: Hold for 1 minute
Hold two weight plates together, smooth sides out. Pinch the plates between your fingers and thumb. Lift and hold the plates for a set duration.
Farmers Walk
Sets: 3
Reps: Hold for 1 minute
Hold a heavy dumbbell in each hand, with arms fully extended. Walk for a set distance or time, keeping a straight posture. Engage your grip and forearm muscles to maintain control.
Farmers Walk
Sets: 3
Reps: Hold for 1 minute
Hold a heavy dumbbell in each hand, with arms fully extended. Walk for a set distance or time, keeping a straight posture. Engage your grip and forearm muscles to maintain control.
Reverse Wrist Curls
Sets: 3
Reps: 12 - 15
Sit or stand with a dumbbell in each hand, palms facing down. Rest your forearms on your thighs or a flat surface. Slowly curl the weights upward by flexing your wrists. Lower the weights back down and repeat.
Reverse Wrist Curls
Sets: 3
Reps: 12 - 15
Sit or stand with a dumbbell in each hand, palms facing down. Rest your forearms on your thighs or a flat surface. Slowly curl the weights upward by flexing your wrists. Lower the weights back down and repeat.
Wrist Curls
Sets: 3
Reps: 8 - 10
Sit on a bench, hold a barbell with an underhand grip. Rest your forearms on your thighs, allowing the wrists to extend. Curl the barbell up by flexing your wrists.
Wrist Curls
Sets: 3
Reps: 8 - 10
Sit on a bench, hold a barbell with an underhand grip. Rest your forearms on your thighs, allowing the wrists to extend. Curl the barbell up by flexing your wrists.
Forearm workout notes
For an effective forearm workout at the gym, prioritize proper form to avoid injury. Begin with a dynamic warm-up, targeting wrist and forearm flexibility.
Include exercises like wrist curls, reverse curls, and farmer's walks for comprehensive muscle engagement.
Start with a manageable weight and progress gradually. Ensure a neutral wrist alignment during exercises and maintain controlled movements.
Incorporate grip strength exercises to support overall forearm development. Allow adequate rest between sets, and listen to your body to prevent overtraining.
Forearm workout notes
For an effective forearm workout at the gym, prioritize proper form to avoid injury. Begin with a dynamic warm-up, targeting wrist and forearm flexibility.
Include exercises like wrist curls, reverse curls, and farmer's walks for comprehensive muscle engagement.
Start with a manageable weight and progress gradually. Ensure a neutral wrist alignment during exercises and maintain controlled movements.
Incorporate grip strength exercises to support overall forearm development. Allow adequate rest between sets, and listen to your body to prevent overtraining.