Strong forearms benefit you in sports where gripping comes into play, such as tennis, mixed martial arts, wrestling and baseball. Your daily performance with general physical activities will also improve by strengthening the forearm muscles. To effectively achieve this task, you need to perform the right type of exercises. The forearms get worked when you bend your wrists forward and back. These motions are called flexion and extension.
Step 1
Grab a barbell to do reverse curls. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with an overhand, shoulder-width grip. Keep your upper arms still as you lift the bar toward your chest. Stop when your palms face forward and hold for a second. Lower the bar back down slowly.
Step 2
Sit on the end of a bench while holding a barbell to do wrist curls. Rest the back of your forearms on your thighs and move your wrists just past your knees with your palms facing up. Lower the bar down by bending your wrists and carefully open your hands to let the bar roll downward. Grasp the bar with your fingers, curl it back in and then bend your wrists to lift it up. Squeeze your forearms for a second.
Step 3
Perform a reverse wrist curl with a dumbbell. Sit on the end of a bench and hold a dumbbell in your right hand with your palm facing down. Rest your forearm on your thigh, move your wrist past your knee and let the weight hang down. Lift the dumbbell up as high as possible by bending your wrist, and hold for a full second. Lower the weight back down.
Step 4
Grab a wrist roller to work your forearms. Stand with your feet shoulder-width apart and hold the handle of the roller out in front of your body with your palms facing down. Turn the handle repetitively to wind up the rope and lift the weight. Stop when the weight is just under the handle and reverse your direction to lower it back down.
Step 5
Use two weight plates to do plate pinches. Stand with your feet shoulder-width apart and position the plates side by side. Pinch them together with the fingers and thumb of your right hand and hold them slightly in front of your body. Stop when your forearms become fatigued and switch sides.
Step 6
Lie face-down on the floor to do a four-limb staff pose. Place your hands shoulder-width apart and place your feet together behind your body. Push yourself off the floor until your arms are fully extended, and raise your hips to form a straight line from your shoulders to your heels. Maintain this posture and lower yourself down by bending your elbows and wrists. Stop when your upper arms parallel the floor and hold for 30 to 45 seconds. Keep your arms close to your sides when doing this exercise.
Tips and Warnings
- Perform 10 to 12 reps of the exercises in Steps 1, 2 and 3, and do three or four sets of all the exercises.
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