Forearm Workout: 13 Exercises to Improve Grip Strength

Forearm workouts can help you improve your grip strength, posture, balance, and upper body strength.

Advised

The forearm is the part of the arm that goes from the elbow to the wrist. There are two bones, one on the lateral side and one on the medial side. The front and back sides of the forearm help with movement of the elbow, wrist and fingers and thumbs.

Why are forearm workouts important?

When you do exercises to strengthen your forearms, you’re essentially building better grip strength. Everything from picking things up to opening cans to hand sports is made possible by the strength of your forearms!

Forearm exercises focus on strengthening the muscles that run across your elbows, wrists, and hands and help improve your ability to perform everyday tasks. A stronger grip helps you lift objects, hold objects, move objects, and carry objects with your hands and arms.

Here are 13 exercises to strengthen your forearms.

Reverse curl

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with palms facing behind you. Imagine that you are performing a bicep curl, but palms down. Pull the weights toward your shoulders and chest, as you would for a bicep curl, stopping when they’re parallel to the floor. Lower them to the starting position. Repeat 10 times.

Wrist curl with palms up

Seated in a chair, hold a dumbbell in each hand and rest your wrists on your knees. He raises his hands as high as you can without moving his arms. Don’t let your wrists lift either. Pause for a moment, then lower your hands to the starting position. Repeat 10 times.

Wrist curl with palms down

Seated in a chair, hold a dumbbell in each hand and rest your wrists on your knees with palms facing down. He raises his hands as high as you can, without moving his arms. Your wrists should also stay down. Pause for a moment, then return your hands to their starting position. Repeat 10 times.

Crab walk

Start in a reverse tabletop position with your feet under your knees. Place your hands under your shoulders, with your fingers pointing towards your feet. Start walking forward by moving your hands and feet forward 10 times, then rest. Repeat 10 times.

The peasants walk

Hold a heavy dumbbell in each hand. Pull your shoulders back and down and puff out your chest. Start walking, keeping your arms at your sides and standing as high as you can. Walk 10 steps and then turn around and walk back to the starting point. He supports the weights. Then take them back and repeat the operation for 5 times in total.

Side table

Get into a plank position with your shoulders over your wrists. She pulls your navel towards your spine and hugs your legs together. Turn to the right outside edge of the right foot, stacking the left foot on top. Press down through your right hand, keeping it directly under your right shoulder, and slowly bring your left hand to your left hip. Pull your abs towards your spine and right hip away from the floor. Extend your left arm up to the ceiling. Hold for 10 seconds before stepping back through the plank and switching sides. Repeat 3 times on each side.

Plank shoulder tap

Get into a plank position with your shoulders over your wrists. Spread your fingers. Pull your navel towards your spine and shift your weight onto your left hand as you lift your right hand and strike your left shoulder. Then lower your right hand and raise your left hand to touch your right shoulder. He continues alternating, performing 10 reps on each side.

Hammer curl

Stand with your feet hip-width apart. Hold a dumbbell in each hand with your arms at your sides and your palms and fingers facing your body. Making sure your palms remain facing your body, lift both arms towards your shoulders, keeping your elbows by your sides. Slowly lower both arms. Repeat 10 times.

Dumbbell halo

Hold a heavy weight in both hands. Start with the weight in front of your forehead with elbows bent, then rotate the weight around the left, back and right sides of your head. Repeat 10 times, then change direction.

Downward facing dog

Start in a plank position with shoulders over wrists. Pull your navel towards your spine and reach your butt towards the ceiling. Form a V with your body with your heels going down towards the ground. (It’s okay if they’re off the ground.) Press down between your toes and fingers to stretch your legs and underarms. Bend one knee and then the other. Hold the stretch for 3 breaths.

Cobra

Lie on your stomach and place your hands on either side of your chest. Nudge an imaginary marble forward with your nose to lift its head, neck and chest. Press firmly into your hands and hug your elbows towards your sides. Pull your navel towards your spine and press your thighs to the floor. Bring your shoulders back and lift your chin. Take a deep breath and then rest. Repeat 5 times.

Bird dog

Start in a tabletop position with your hands and knees on the floor. Engage your abs and keep your hips stable as you extend your opposite arm and opposite leg. Pause for a few seconds, maintaining balance. Return to the starting position. Repeat with the opposite arm and leg. Continue alternating for 10 reps on each side.

Forearm plank

Start on hands and knees on the mat. She aligns shoulders over wrists. Drop onto your forearms and bring your knees back a few inches. He pulls the navel towards the spine, tucks the toes under and lifts the legs off the ground. He squeezes the quadriceps and reaches the heels towards the back of the room. If you have a mirror, check yourself to make sure you’re in a straight line! Engage your core, keeping a straight back. Hold the position for 30 seconds. Rest, then repeat one more time.