Training your forearms is a fundamental part of growing and sculpting your arms. Whether you are a gym rat or designing your first training plan, the workouts below will help you meet your fitness goals.
wrist circles
To perform wrist circles, start by extending your arms out in front of you at shoulder height. Your palms should be facing down. Close your hands into fists.
Begin the exercise by slowly rotating your wrists in a circular motion. Make sure to keep the rest of your arms still, isolating the movement to your wrists.
Rotate your wrists 10 times in a clockwise direction. After completing the clockwise rotations, switch and rotate your wrists 10 times in a counter-clockwise direction.
This completes one set of wrist circles. Aim to complete 3 sets of 10 rotations in each direction.
Remember to keep your movements slow and controlled, focusing on the rotation of the wrist to engage your forearm muscles.
No equipment is needed for this exercise as it uses your own body weight for resistance.
side wrist pull stretch
To perform the side wrist pull stretch, begin by standing or sitting upright. Extend one arm out in front of you, keeping it at shoulder height. Your palm should be facing upwards.
Next, use your opposite hand to gently pull the fingers of your extended arm towards your body. You should feel a stretch along the underside of your forearm.
Hold this position for about 20-30 seconds, making sure to breathe deeply and evenly throughout.
Release the stretch and shake out your hand gently. Repeat the same process with your other arm.
For the best results, aim to do this stretch 2-3 times on each arm. This exercise is great for relieving tension in the forearms, especially if you spend a lot of time typing or doing other repetitive hand movements.
modified push up to lower arms
Begin by getting into a traditional push-up position. Your hands should be shoulder-width apart and your feet hip-width apart. Your body should form a straight line from your head to your heels.
Instead of placing your hands flat on the floor, make fists with your hands. This will put more emphasis on your forearms. Ensure your knuckles are facing down and your thumbs are pointing forward.
Lower your body towards the floor by bending your elbows. Keep your core engaged and your back straight. Your elbows should be close to your body, not flaring out to the sides.
Push your body back up to the starting position by extending your arms. Make sure to keep your fists clenched and your forearms engaged throughout the movement.
Repeat this exercise for your desired number of repetitions. Remember to keep your body straight and your core engaged throughout the entire exercise.
This modified push-up will not only work your chest, shoulders, and triceps like a traditional push-up, but it will also target your forearms due to the fist position.
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