Fitness
These muscles are key for gripping and grabbing.
During an arm workout, its typically the biceps and triceps that get all the love.
4Towel Pull-Ups
For this move, youll need a sturdy towel and a pull-up bar.
It seems simple, but it can take some practice.
Theyre also what help you lift.
7Plate Pinches
For this exercise you quite literally pinch a weight plate, says Hamlin.
By using just your fingers to lift something heavy, youll engage your grip and forearm muscles.
Its a good one for preventing wrist-related injuries.
8Barbell Deadlifts
Thedeadliftis a great exercise for your glutes as well as your forearms.
True strength will be developed with forearms without you having to think about it.
9Stress Ball Squeezes
Want to start somewhere simple?
Grab a stress ball.
The benefit is a slow strengthening of your forearm, fingers, and wrist.
10Wall Push-Ups
If you dont like the idea ofregular push-ups, try wall push-ups.
The angle also targets your forearm muscles in a different way.
11Dumbbell Static Holds
TrainerRyan Ernsbarger, CPTis a fan of this straightforward exercise.
All you have to do is stand there and hold onto the dumbbells.
The trick is to hold until yourejustabout ready to drop the weights, aka right up until muscle failure.
Before that happens, set the weights down, take a break, and then go again.
Over time, you should be able to last a little longer.
13Wrist Roller
This exercise targets grip strength by challenging wrist flexion and extension, says Davis.
It strengthens your shoulders, triceps, core, and glutes [as well], says Davis.
By taking one arm off the ground at a time, youll make the other forearm work harder.
Studies referenced:
Lung, BE.
(2022).Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle.
In: StatPearls [Internet].
Treasure Island (FL): StatPearls Publishing.
Available from: https://www.ncbi.nlm.nih.gov/books/NBK526110/.
(2022).Anatomy, Shoulder and Upper Limb, Forearm Muscles.
