When you are looking for a bodybuilding structure, what you think could be an important factor to have such a strong structure?

You need to do extreme pushing and pulling workout for your upper-body strength by building a strong grip. And for that, the most important feature you need to develop is strong forearms.

Stronger forearms will help to increase your power to lift more and generate a great force while performing an extreme exercise. You need to perform forearm exercises that target all of the forearm muscles & function a way better and thus making your forearm stronger.

In this blog, I have discussed the exercise routine with the best steps to do. Follow them, and you’ll actually see the growth of your forearm.

Table of Contents

How It Works?

male-body-builder-forearm-exercise

Different muscles of the forearms need to get exhausted properly so that they work in proper motion while performing forearm training.

You can do specific movements for the forearms. The strong forearm helps to carry out training for other body parts such as the strong muscular back, shoulder, or even calves.

You should start forearms exercise after you have done biceps or back. It will help to get a stronger and longer grip.

Also, it is important to try various movements in order to get full training for your forearms, which will make it bigger and stronger.

Here, we have mentioned different and better exercises for your forearm training that will increase your grip strength and thus further helping you to do extreme exercises.

Anatomy of the Forearms

forearm-anatomy

The brachioradialis, the muscle groups in your lower arms, is situated on the top of your forearm near your elbow. The group of smaller muscles on the top of your arm near your wrist, collectively known as the wrist extensors. The muscles on the underside, known as the wrist flexors.

Brachioradialis is a muscle of the forearm that flexes the forearm of the at the elbow. Exercises like hammer curls and reverse curls work for brachioradialis.

Flexors are the group of muscles located on the posterior side of the forearm that is responsible for the extension of the wrist and fingers, supination of the forearm.

Extensors are the group of muscles located on the anterior side of the forearm that are largely involved with flexion and pronation of the forearm.

Directions

  • 4 days of forearm workout.
  • Pair each workout with your normal training session.
  • Perform it in the end.
  • Perform all exercises as sets.
  • Complete the sets for one exercise, then perform the next.

Workout Routine : Day 1

1. Farmer’s Walk

Sets - 3Young- man-in-gym-Farmers-Walk-1 Reps - Walk for 20 sec. Rest - 60 sec.

Pick up the heaviest set of dumbbells or kettlebells you can and hold them at your sides.

Tighten your abs, shoulders tight and your back straight. Start walking by taking short and quick steps.

Make sure your posture is tight before you start walking. Maintain this total-body tension as you walk and don't lose it.

By doing so, you'll work your forearms in a balanced manner that will help for getting better movements of the weight in other exercises.

This will increase willpower and focus, and of course, the muscle growth especially in the upper back, forearms, and legs.

2. Band Finger Extension 

Sets: 2Rubber-band-finger-extension Reps: 20-30 (each hand) Rest: 0 sec.

Take a heavy-duty, wide, strong rubber band (or power fingers), and fit it securely around your fingers.

Place the band over your fingers at your knuckles.

Expand your fingers by stretching them out as far as you can possibly. Do not stretch them over the point of pain.

Hold this position for 3-5 seconds, then slowly close the fingers and return to your starting position. Perform its repetitions for both hands.

This exercise helps to strengthen the muscles in the fingers, improve range of motion, and reduce pain in the finger joints.

The rubber band can help your fingers move as one and create resistance to strengthen your forearm muscles.

3. Single Dumbbell Wrist Curl

Sets: 2Single Dumbbell Wrist Curl Reps: 15-20 (each side) Rest: 0 sec.

Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand.

Allow your elbow and forearm to rest on your thigh and your palm-up, hanging out of your knee. Your elbow should be bent to 90 degrees.

Slowly lower the dumbbell down below your leg and then curl your wrist up so your palm faces your biceps. Keep the movement slow.

Hold for a count and return back to the starting position. Do its repetitions for both hands.

This exercise can be used to increase forearm strength and grip strength, which translates to increased strength in the entire arm. There are a variety of exercises that you can do with dumbles to get a bigger chest and biceps

4. Wrist Flexion/Extension Stretch

Sets: 1wrist-flexion-extension-stretch Reps: Hold for 60 sec. (each side) Rest: 0 sec.

Hold your one hand in front of you with your palm facing up. Grasp the finger of this hand with your other hand.

Gently pull your wrist backward so that your extended arm could feel a stretch along the bottom of your forearm.

Hold for 60 seconds and release slowly.

Now hold your hand in front, facing your palm towards you. Slowly bend your fingers and wrist forward, so that your top of the arm could feel the stretch. Hold for 60 seconds and release slowly.

This exercise helps to improve flexibility and strength gradually and avoid wrist and hand injuries.

Workout Routine : Day 2

1. Kroc Row

Sets: 3Kroc Row
Reps: 15-25 (each side)
Rest: 90 sec.

Keep your knee and hand of one side on a bench and grasp a heavy dumbbell with your other hand.

Bend the arm and pull the weight powerfully to the lower side of the thorax. Make sure that the shoulder is always higher than the hip but do not fully stretch the elbow.

Then release the hand with the weight slowly down. Perform its repetitions for both hands.

You have to fully extend your shoulder at the bottom. From there, you have to pull it up and back to the bottom.

The weight should be heavy enough that you could do about 15-25 reps for each hand.

By doing Kroc Row you'll build an amazing amount of strength in your back and grip, which will benefit your deadlift tremendously.

2. Single Dumbbell Wrist Extension

Sets: 2Single Dumbbell Wrist Extension
Reps: 20-30 (each side)
Rest: 0 sec.

Sit on a bench and hold a dumbbell in one hand.

Allow your elbow & forearm to rest on your thigh with your palm hanging out of your knee and facing down.

Slowly curl your wrist up so the back of your palm faces your biceps. Keep the movement slow.

Hold for a moment and return back to the starting position. Do its repetitions for both hands.

Wrist extension exercises strengthen the wrist and forearm muscles and improve wrist mobility, which can help offset wrist pain caused due to wrist injuries.

3. Lacrosse Ball Forearm Roll

Sets: 2lacrosse ball forearm roll
Reps: Roll for 30 sec. (each side)
Rest: 0 sec.

Place a lacrosse ball (or baseball or tennis ball) on a table or a box and rest your forearm on the ball with the palm facing down.

Press your forearm on the ball and start rolling your forearm forward, the ball moves from wrist to elbow, and then backward.

Turn your wrist slightly while repeating this roll so that different tissues of your forearm get well massaged.

Then turn your arm over with your palm-up and repeat on the other side. Do its repetitions for both hands.

Lacrosse ball massage helps muscle performance and decrease fatigue and muscle soreness after exercise.

4. Wrist Flexion/Extension Stretch

Sets: 1
Reps: Hold for 60 sec. (each side)
Rest: 0 sec.

Perform as described for Day 1.

Workout Routine : Day 3

1. Wrist Roller

Sets: 3wrist roller Reps: 4-5 Rest: 90 sec.

Wrist Roller is basically a piece of PVC piping or a wooden dowel with a rope and a weight is attached to the end of the rope.

Stand straight and hold a wrist roller with both hands in front of your body with a palms-down grip.

Roll the roller with alternative hands in the forward position so the rope ties up and weight is raised up.

Then roll in reverse order so that the weight will lower down. Control your move while lowering the weight.

Do not tilt the wrist roller while rolling, keep it reasonably straight.

Rolling in both directions will help to work both the flexors and extensors of the wrist.

2. Pinch

Sets: 3dumbbell pinches Reps: Hold for 15-30 sec. Rest: 60 sec.

Place two hexagon dumbbells standing up on the floor, one on both sides.

Bend down and grab the head of dumbbells with your palm & fingers, lift them up and stand straight.

Hold the position for the prescribed time, then slowly put down the weight. Do its repetitions.

This grip exercise will build your grip & hand strength and thus increase your ability to lift heavier weights such as rack holds, plate pinches, and one-arm rows.

3. Towel Wring-Out

Sets: 2towel-wring-out Reps: Work for 60 sec. Rest: 0 sec.

Take a thick towel (beach or bath) and soak it completely in water.

Hold the towel with both hands and stretch out your arms in front of your body.

Wring out the towel with both hands by twisting your wrist in every possible direction to squeeze out as much water as you can.

Again soak the towel into the water and wring it in the opposite direction.

This exercise strengthens your forearms and grip power. You can also check out our article on how to build bigger triceps

4. Wrist Flexion/Extension Stretch

Sets: 1 Reps: Hold for 60 sec. (each side) Rest: 0 sec.

Perform as described for Day 1.

Workout Routine : Day 4

1. Towel Pullup

Sets: 3
Reps: As many as possible
Rest: 90 sec.

Attach a towel across the pull-up bar and firmly hold the end of the towels with both hands.

Hang on the towel and pull yourself up until your chin is in the level of the bar or as much as you can.

Then release yourself lower slowly, back to the starting position. Do its repetitions.

This exercise can also help you to increase your range of motion at the top and strengthen your grip.

2. Cable Thumb Curl/Pinkie Curl 

Sets: 2
Reps: 15-20 (each side)
Rest: 0 sec.

Attach a rope handle to the pulley on a cable machine. Grasp an end in your left hand and pull it so it threads through the hole so that you end up having one long rope.

Take a step back so your arm is extended and your palm is neutral means your thumb is pointing up.

Flex your wrist to bend the thumb back toward your forearm; the range of motion is small.

Do its repetition with the other hand, then return to your left hand.

Now grasp the rope with fingers on top to perform the opposite motion. Curl your pinkie finger toward the underside of your forearm.

Do its repetition with the other hand.

3. Cable Supination/Pronation 

Sets: 2
Reps: 15-20 (each side)
Rest: 0 sec.

Attach a rope handle to the pulley on a cable machine and thread it through as described for the cable thumb curl.

Sit on a bench or box and grasp an end in your left hand, thumb facing the machine and palm up. Take a step back to put tension on the cable.

With your elbow bent 90 degrees, rotate your wrist inward till your palm faces down.

Complete your repetitions and repeat with the other hand.

Return to your left hand and grasp the rope so your thumb faces the machine with your pam down. Rotate your wrist outward till your palm faces up.

4. Wrist Flexion/Extension Stretch

Sets: 1
Reps: Hold for 60 sec. (each side)
Rest: 0 sec.

Perform as described for Day 1.

Bottom Line

If you follow the given exercises you're gonna get increased strength and grip which will help you in many activities. I stick to consistent practice and I was committed to my strict workout routine,  and I was amazed with the result I got.

You should give your self a proper amount of time to your workout, take rest, and most importantly have some dedication.

Did you try any of these workouts or full set of exercises? let me know in the comments. You can also read our article on getting six-pack abs.

 

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