Your forearms are probably the last body part that you think about working at the gym, but strong forearm muscles are important for athletes or those of us who work more active and manual jobs, like gardening, painting, and farming. If you want a perfectly toned body, you need to work all your muscles, including your forearms. Those strong forearms will be able to grip your weights better, too!
Perfect Female Forearms: Exercise Motivation and Inspiration
Forearm workouts are often overlooked during gym time, but strong forearms have many benefits in and out of the gym. Your forearm muscles are often referred to as your “grip” muscles. They attach directly to your finger bones and your whole hands. Strong forearm muscles allow you to grip weights better contributing to more power in your lifts.
Strong forearms will also allow you to finally win that arm-wrestling match with your cousin and firm up your handshake so you nail that interview for your dream job. And, if you decide to take up rock climbing or attempt American Ninja Warrior, you’ll need that forearm strength!
Best Workouts for Women: Good Routines, Great Results
Building forearm strength will not happen overnight. Your forearm muscles take longer to build than other muscles, like your biceps, because your forearm muscles mainly contain slow twitch fibers. They aren’t designed for size. They are built for strength and endurance.
Forearm exercises should be done three times a week as part of your warm-up and regular workout. To improve your overall strength and dexterity of your wrist and hands, it is important to stretch your wrist and forearm as well. Now it’s time to take a look at the best forearm workout for perfect forearms.
Exercises to Get Beautiful, Toned Forearms
Wrist Bend Stretch
Stretching forearm exercises are an integral part of maintaining joint flexibility and building strength in your forearms. To stretch your wrists, hold the upper part of your left hand with your right hand. Slowly start to bend your wrist down and then upwards until you feel a stretch at each position. Hold each position for a count of 10. Repeat three to five times before switching hands.
Tennis Ball Squeezes
The tennis ball squeeze is a great warm-up activity for your forearm workout. This exercise is just as it sounds. All you need is a tennis ball. By squeezing a tennis ball, it helps train your forearms and increases your ability to grip objects. All you have to do to perform this exercises is to hold onto the tennis ball with one or both hands and try to crush it as much as you can.
Seated Wrist Hammer Curls
All forearm workouts should include a strength element like hammer curls. Seated wrist hammer curls will strengthen the brachioradialis muscle that gives definition and balance to the forearm. In a seated position on a bench or chair, place your forearm on your thigh with your thumb pointed upward. Place a dumbbell in your hand with your thumb up. This is called the hammer position. While keeping your forearm on your thigh throughout the exercises, lift the weight up and down slowly. Complete three sets of 20 reps on both arms.
The best forearm workout that nobody does
Most people don’t work their forearms in general, and the ones that do, still don’t attempt the best forearm workout. This is a simple bar hang. Grab onto a chin up bar and just hang on. Very simple forearm exercise to perform until you feel that burn just trying to hang on. If you can hold for one minute, then you have strong forearms and are ahead of the pack. If you can’t that’s fine, just continue to do the forearm workouts mentioned in this article until you build your strength.
Strong forearms not only look great paired with strong biceps and triceps, but they will also help you increase your performance at the gym and in sport, improve your hand and wrist dexterity, and make you look like a total badass. Schedule the best forearm workout into your regular gym routine and you’ll have amazing forearms in no time.
1. Ashima Shiraishi
This 15 year old girl from NYC is one of the best rock climbers in the world. FYI: rock climbing is one of the best forearm workouts out there, and it’s super fun!
2. Eva Longoria
Before Eva was a famous actress, she was an aerobics instructor. She hates cardio, but loves lifting weights and likely does quite a few forearm exercises — just look at those forearms!
Madonna has incredible arms from yoga.
4. Daila Ojeda
Rock climbers have insanely strong forearms from those brutal forearm workouts they do on a regular basis.
5. Sierra Blair-Coyle
Wow! Just wow.
6. Cecilia Alves
If you want a killer forearm workout, hit your nearest climbing gym!
7. Venus Williams
Tennis requires great forearm strength to slam the ball across the net.
8. Gwen Stefani
Gwen is all about pumping iron.
9. Brooke Shields
Brooke is a big fan of Ashtanga yoga and push-ups — both are a great addition to an effective forearm workout.
10. Felicity Huffman
Desperate Housewives star, Felicity Huffman, doesn’t have much time to hit the gym with her busy schedule so she works out at home.
11. Hilary Swank
Hilary Swank is the definition of badass.
12. Jessica Biel
Those are some pretty muscular forearms you got there, Jessica.
13. Sarah Jessica Parker
SJP has always had the best arms in NYC.
14. Mary Helen Bowers
Professional ballerina and personal trainer, Mary Helen Bowers, trains the likes of Zoey Deschanel and Miranda Kerr.
15. Anna Kaiser
This celebrity trainer runs the studio AKT in Motion, which features her signature dance classes combined with yoga and Pilates.
16. Erin Oprea
Nashville-based personal trainer Erin Oprea believes in using your environment to train. Nature is a great setting for forearm exercises.
17. Ashley Borden
Celebrity trainer, Ashley Borden, trains big names like Reese Witherspoon, Christina Aguilera, and Ryan Gosling. #heygirl
18. Holly Perkins
Fab arms come from pumping iron.
19. Kacy Catanzaro
This pint-size gymnast was the first female to conquer the 14 foot warped wall on American Ninja Warrior. We really need to learn her forearm workout — that girl has tremendous grip strength!
20. Meagan Martin
Professional rock climber, Meagan Martin, has also appeared on American Ninja Warrior.
21. Teri Hatcher
Great arms must have been popular on Wisteria Lane.
22. Victoria Beckham
Victoria Beckham’s husband might like soccer, but she loves running daily.
23. Jessie Graff
Ninja Warrior, stuntwoman, gymnast, pole vaulter… is there anything this woman hasn’t done?
24. Heidi Powell
Welcome to the gun show!
25. Caitlin Turner
Headstands take forearm strength too.
26. Lea Michele
Yoga and Pilates is a great arm strengthening exercise.
27. Cara Maria
Kickboxing is a great for your body.
28. Selena Gomez
This popstar has great arms.
29. Goldie Hawn
You’re never too old for great arms!
30. Celine Dion
She has the pipes and the arms. And Bradley Cooper.