We all dream of ripped forearms but are we aware of enough arm exercises that will help us with it? After all, even though forearms are a part of every routine, we take it for granted. We do not do exercises specifically for this region.
Forearm exercise with dumbbells
Having a strong forearm not only helps with your strength training routine, it also looks insanely good. Apart from this, there are a few other reasons as to why you must work on your forearms:
a) Forearm strength helps you do several exercises perfectly. And I am not just talking about those related to your arms. Can you relate it with planks, push ups, tricep dips etc.? Forearm strength can give a boost to your overall body routine.
b) Forearms are a part of your body that is visible almost all the time. Will it not be the best-case scenario to have sexy and ripped forearms?
c) Forearms aren’t just limited to the physical aspect of it. It also enhances your grip and helps with various barbell and dumbbell exercise. A good and strong grip makes sure that your workout is super effective.
Now, let us look at some forearm exercises that will help you get ripped forearms. Note that these exercises will require some basic equipment like dumbbells, pull up bars and weight plates. Make sure that you have these are your disposal. Body weight is not always as effective as additional weights when it comes to getting ripped forearms.
Exercise #1
Hammer Curl
Instructions:
Step 1: Hold a dumbbell in each hand and stand straight such that your elbows are close to your body and slightly in front of your hips. Make sure that your palms are facing your body.
Step 2: Keep your upper arms fixed and bring the dumbbell up to shoulder level. Engage your biceps in this process.
Step 3: Hold this position for 1 second and get back to the initial position. Repeat.
Do 2 sets of 12-15 reps each.
Exercise #2
Wrist Curls
Instructions:
Step 1: Keep a pair of dumbbells on one side of the bench. Kneel down and sit on the other side of it such that you are facing the bench.
Step 2: Reach out and hold the dumbbell in a way that your palms face down. Now, place your forearms on the bench and let your wrists be off the edge.
Step 3: Curl your wrists up and hold for a second.
Step 4: Slowly curl it down to the starting position. Make sure that you do not move your forearms in this process. Repeat.
Do 2 sets of 15 reps each. Once done with this, repeat with your palms facing up.
Exercise #3
Farmer’s Walk
Instructions:
Step 1: Keep a pair of heavy dumbbells next to your feet. Hold them with a firm grip and lift them off the floor. Keep your chest out, head up and back straight.
Step 2: Start walking and make sure to take small steps. Walk for a minute and go as fast as possible.
Exercise #4
Behind Back Wrist Curl
Instructions:
Step 1: Stand with your legs shoulder width apart and hold a dumbbell in each hand. Place your hands behind your hips and make sure that your palms are facing away from your body. Your hands must be shoulder width apart.
Step 2: Curl your wrists and pull the dumbbell up. This will most closely resemble a semicircular motion. Keep your arms stationary and let your wrists do the work.
Step 3: Hold for 1 second and get back to the initial position. Repeat.
Do 2 sets of 12-15 reps each.
Exercise #5
Drag Curl
Instructions:
Step 1: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Keep your arms by your side and make sure that your palms face forward.
Step 2: Now, push your elbows back and curl the weights up until they touch the side of your body. It is a regular curl, but here, you are required to push your elbows back.
Step 3: Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #6
Chin Ups
Instructions:
Step 1: Get under a bar and hold it with your hands about shoulder width apart and your palms facing your body.
Step 2: Lift your body off the floor and go up until your chin touches the pull up bar. Bend your knees slightly.
Step 3: Get back down and repeat.
Do as many reps as you can.
Exercise #7
Plate Pinch and Carry
Instructions:
Step 1: Hold two weight plates against each other. Hold them with the help of your fingers. You can do this exercise one hand at a time, or can do it for both hands simultaneously.
Step 2: Stand straight and pinch both the plates together. Start walking.
Go for as long as you can and pinch the plates throughout.
Related articles:
5 Explosive Forearm Workouts For Mass To Build Stronger Forearms
7 Killer Dumbbell Forearm Exercises To Increase Your Forearm Strength
6 Effective Forearm Workouts For Climbers To Get Rock Solid Forearms
