Forearm strength is important because it helps us lift heavy objects and perform other tasks. If you want to increase your forearm size, then you should consider using forearm exercises.
The following are some of the best forearm exercises for increasing muscle mass:
1. Vikingstrength Forearm Blaster. The best forearm workout equipment on the market right now. It has wide Grips For More Muscle Growth, Thick Handles For Improved Strength and you can use anything as weight.
2. Forearm curls. This exercise will help you build up a strong upper body. You can use a weight that is comfortable for you or do this exercise with dumbbells.
2. Bicep curls. Do these biceps curls in the morning before breakfast. It’ll give you a toned look to your arms.
4. Triceps extensions. These triceps extensions are great for building up the muscles on your backside. Make sure that you keep your elbows close to your sides while doing this exercise.
5. Reverse wrist curl. This reverse wrist curl will work out your forearms as well as your wrists. Start by lying down on a bench. Place both hands behind your head and then slowly lower them until they touch the floor. Then raise them again. Repeat this 10 times.
6. Hammer Curls. The hammer curls will strengthen your forearms. Stand upright and hold a barbell with an overhand grip. Bend forward at the waist so that your torso forms a 45-degree angle from your knees to your chest. Your palms should be facing each other. Slowly straighten your arms until they form a 90-degree angle. Lower your arms back down. Repeat this exercise 10 times.
7. Wrist curls. Hold a dumbbell in front of your chest. Bring your arm towards your shoulder. Keep your elbow bent at a 90-degree angle and your palm facing upwards. Now move your hand towards your face. Repeat this exercise 10 to 15 times.
8. Lying Dumbbell Extensions. Lie down on a flat surface. Hold a dumbbell between your feet. Raise your legs off the ground and bend your knees. Now extend your right leg towards your left side. Repeat this exercise 10-15 times.
9. Standing Dumbbell Presses. Stand upright with your feet slightly apart. Hold a dumbbell with one hand. Lift the dumbbell above your head and then press it against your forehead. Repeat this exercise 10 -15 times.
10. Standing Barbell Rows. Stand upright with your back against a wall. Hold a barbell with both hands. Pull the barbell towards your shoulders. Repeat this exercise 10 – 15 times.
11. Cable Forearm Curl. Grab a cable machine and attach a rope handle to it. Attach the end of the rope to a pulley system. Sit down on the seat and place your hands on the handles. Pull the handles towards your chest. Repeat this exercise 10–15 times.
12. Cable Forearm Extension. Use a cable machine and attach two ropes to it. One rope should be attached to the top pulley and another rope should be attached to the bottom pulley. Sit down on the chair and grab the handles. Pull the ropes towards your chest. Repeat the same exercise 10–15 times
13. Cable Forearm Flexion. Use a cable machine. Attach a rope to the top pulley. Sit down and grab the handles. Now pull the rope towards your chest. Repeat 10–15 times. This exercise works out your forearms as it stretches them.
14. Cable Forearm Flies. Use a cable machine to perform this exercise. Attach a rope handle to the cable machine. Sit down on the machine and grab the handles. Push the handles away from your body. Repeat this exercise 10—15 times.
15. Cable Forearm Flys. Use a cable machine with two ropes attached to it. One rope is attached to the top pulleys and the other rope is attached to the bottom pulleys. Sit down on the cable machine and grab the handles of the cables. Pull the handles towards you. Repeat this exercise 10 — 15 times.
16. Cable Forearm Curls. Use a cable machine, attach a rope to it and sit down on the machine. Grasp the handles of the cable and lift your arms towards your chest. Repeat these exercises 10–15 times. You can also do this exercise by holding a weight plate or dumbbell in your hands.
17. Farmer carry. This is a very simple exercise that builds up strength in the wrist and fingers while also engaging a lot of other muscles. Hold a heavy dumbbell in each and let the arms rest straight down at your sides. Your palms should be facing in. Walk in a straight line with good posture.
Change Things up, Try a Climbing Wall
Developing massive forearms doesn’t have to limit you to lifting or simple bodyweight exercises. Those are great, and effective, but it can get boring. Rock climbing is an incredibly demanding sport that especially builds upper body strength, forearm strength, and grip strength.
If you have access to a climbing wall or gym, or the real thing outdoors, do a weekly session. It will improve strength all over and really put emphasis on forearms and grip, working every one of those little muscles.
For you and your clients, building forearm strength is something you can choose to do incidentally with a comprehensive strength training program. Alternatively, you can use some
of these strategies to really get ripped from elbow to wrist.