The forearm muscles are often neglected in many strength training programs, similar to the way lower leg work is often skipped. Maybe it’s because both of these areas can be difficult to build? One option, add exercises like weighted carries to develop full body strength including the four layers of muscles making up the forearms. A second option is to choose forearm specific exercises that will do the trick. Here are a few of the better exercises from Jefit that will give you those Popeye forearms without eating all the spinach.
Barbell Reverse Curl
Exercise Technique
1.) Stand with your feet shoulder-width apart.
2.) Bending at the knees pick up barbell.
3.) With an overhand grip, lift the barbell to your chest while remaining up straight.
4.) Do not bend your upper arms but bend only at your elbows, with your forearms moving.
5.) Keep your wrist in a neutral position (straight) while raising and lowering the barbell.
6.) Repeat for the desired amount of repetitions and sets.
Weight Plate Punch
Exercise Technique
1.) To begin this exercise; take two small weight plates and hold them together.
2.) Take your fingers and thumb and squeeze the plates together, holding the position for as long as possible.
3.) Repeat this exercise for as many repetitions as needed.
Weight Plate Hand Squeeze
Exercise Technique
1.) Begin by standing up straight with your feet shoulder-width apart, arms by your side with one arm holding a weight plate at hip level.
2.) Lower the weight down so that your fingers are fully extended but you are still able to hold onto the weight and hold this position for a count.
3.) Raise the plate back up to the starting position and repeat for as many repetitions and sets as desired.
Barbell Wrist Curl (Palms Up)
Exercise Technique
Steps :
1.) Start out by placing the barbell on the floor in front of a flat bench.
2.) Sit down on the bench with your legs shoulder-width apart.
3.) Use your hands to grab the barbell bringing it up so that your forearms are resting on your thighs with palms upward.
4.) Begin by curling your wrist upwards and exhaling.
5.) Slowly lower your wrists and hands back down to the starting position while inhaling.
6.) Repeat for the desired amount of repetitions and sets.
Barbell Wrist Curl (Palms Down)
1.) Begin by placing the barbell on the floor in front of a flat bench.
2.) Sit down on the bench with your legs shoulder-width apart.
3.) Use your hands to grab the barbell with an overhand grips and bring it up so that your forearms are resting against your thighs with palms downward.
4.) Start out by curling your wrist upwards and exhaling.
5.) Slowly lower your wrist back down to the starting position while inhaling. (Do not move your arms or legs during the exercise.)
6.) Repeat for the desired amount of repetitions.
Final Thoughts
The following five exercises are perfect for developing forearm strength and a few of which can be performed out of the gym if need be.
Stay Strong Together
Jefit, named best strength training app by Sports Illustrated, Esquire, GQ, Men’s Health, Greatest, Forbes Health, and many others. We offer a community responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio coaching cues, and can share workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
Read the scientific paper published in the Journal of Medical Internet Research using the Jefit app. Also, a great Jefit app review was recently published by MUO that can be found here.
- The Importance of Mobility for Better Exercise and Aging - April 26, 2024
- 3 High Calorie Burning Outdoor Activities to Try - April 17, 2024
- Rowing: One of the Best Full Body Workouts You Can Do - April 15, 2024
