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!
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Forearms are often overlooked during workouts, 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!
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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.
Forearm and wrist 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.
Exercises to Get Beautiful, Toned Forearms
Wrist Bend Stretch
Stretching your wrists is 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
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
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.
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.