3 exercises for strong forearms

Strong forearms are so important

With all the attention we give our abs, legs and glutes at home or in the gym, we often forget that a fit and healthy body needs to be exercised and balanced. Anyone who only trains their upper body but neglects their legs and glutes risks muscle imbalance and tight muscles.

Learn more: These are the best exercises for toned legs > >

The forearms are probably the body parts that get the least attention from fitness enthusiasts. We should pay special attention to the forearm muscles on a regular basis. It is largely responsible for our grip strength. Grip strength is extremely important for training success. Because only those who have a strong grip can try heavier weights. Even people who only exercise occasionally should strengthen their forearms with specific exercises from time to time. Forearm exercises are especially important for office and computer workers to prevent tendinitis from monotonous arm positions. Painful swelling in the elbow joint due to overuse of the forearm muscles, such as in tennis elbow, can also be prevented with regular exercise.

Fitness 2022: These are the 3 best exercises to have strong forearms

1. Forearm Pumps

You can do this exercise with or without help. It can be easily integrated into everyday life, whether in the office, at home or on the go. If you have a foam ball, stress ball, or tennis ball handy, use them for the exercise.

How does it work:

  • Stand up straight or sit in a comfortable position with a straight back.
  • His chest is out, shoulders straight.
  • Extend both arms straight in front of you.
  • Your hands are open, palms down.
  • Now make fists with your hands.
  • Clench your fist tightly.
  • Open your hands again and hyperextend your fingers as much as possible.
  • Repeat the pumping motion with your hands 30 times.
  • You can do the exercise several times a day.

2. Wrist push-ups

This exercise works best with small aerobic dumbbells that weigh no more than seven pounds. If you don’t have them available, you can also use a full water bottle or a thick, heavy book.

How does it work:

  • Pick up a light weight, a bottle of water, or a book.
  • Place your forearm on a flat surface so that your elbow and forearm are well supported, but your hand and wrist protrude above the surface.
  • The hand holding the weight hangs freely. The doll is not supported.
  • The back of the hand points up. Now lower the weight by slowly bending your wrist down.
  • Lift the weight up by bending your wrist up.
  • Repeat the exercise ten times, then switch hands.

3. Bucket lifting

All you need for this exercise is a standard bucket that is half full. For more weight, fill the bucket completely. The great advantage of the exercise is that you train the shoulder muscles, the trapezius muscles and the biceps at the same time.

How does it work:

  • You stand a little beyond shoulder width in front of the bucket full of water.
  • Hold the bucket handle with both hands.
  • Stand up straight.
  • In the starting position, hold the bucket of water with your neutral arms outstretched. Depending on the length of your arm, the handle of the bucket is at the level of your crotch.
  • Now lift the bucket as close to your torso as possible to mid-chest.
  • Your elbows bend to the sides.
  • Lower the bucket back to the starting position and repeat the exercise 10 times.

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