Forearm exercises are not usually the first thing that comes to mind when you want to work out your arms. Many people typically start with their biceps or triceps. But, it’s also important to work out your firearms since it’ll help you with everyday tasks such as lifting and carrying items. Strong forearms give you a firmer grip on the things you need to pick up. Have you ever felt like you couldn’t grasp something well? Try these beginner-friendly exercises to strengthen your grip and complete your daily tasks faster.
Note: Try 2 to 3 sets of 8 to 15 repetitions. Try these exercises 2 to 3 times per week. If you can increase the number of repetitions, go for it!
Strengthen Your Grip With the Palms-Up Wrist Curl Exercise
Note: For weights, you can use weights or cans of soup.
- Grab a chair, and with your legs slightly apart, place your wrists on your legs with the palms facing up.
- With the item you’ve chosen as weights in your hands, move the item towards you. Bend your wrists as much as you can towards and then in the opposite direction.
Strengthen Your Grip With the Plate Exercise
If this is your first time strengthening your grip with this exercise, try using plates that are not too heavy. The exercise consists of you grabbing the plate with your fingertips. Make sure you have the plates slightly apart from your body.
Try switching from different fingertips until you feel you can’t use any of your fingertips to hold the plate. This exercise should be easy to do since you can easily switch fingers when you get tired. You can make things a little more challenging by trying to try to move the plate up and down.
Strengthen Your Forearms With the Grip Crush
This is also an exercise you can perform sitting down.
- Put your left wrist on your knee (you can also use a flat surface) while holding the weight.
- Make sure your hands are relaxed.
- Open your hands and roll the dumbbell towards your fingertips.
- Tighten the hand and curl your wrist upward while squeezing the weight.
That’s all there is to it. When you get tired with one hand, switch to the other.
Dead Hangs To Strengthen Forearms
If you’re not good at pull-ups, you’ve already performed Dead Hangs. Grab any high bar to leave you hanging (literally). Slightly bend your elbows and squeeze your shoulder blades. Remember to tighten your core throughout the exercise.
Try The Forearm Squeeze
- Grab something you can squeeze, such as a sock, tennis ball, or some forearm grips.
- Squeeze the item, hold it for three to five seconds, and release it.
- Aim for 10-15 minutes and two or three times a day. But if you can do more, great!
Fingertip Pushups
We’ve all done pushups, whether it was in high school or after New Year’s, trying to get in shape. Fingertip pushups are done the exact same way, but instead of placing your hands flat on the floor, all the weight falls on your fingertips.
You can try doing them on the floor, or to make it easier, you can also place your fingertips on a wall and place your feet a little further apart. You can do a type of wall pushup, and you should get the same results.
Stay Safe When Getting in Shape
You usually don’t hear people saying how they want to strengthen their forearms. But every muscle in your body needs training, and it’s a good idea not to forget about the less popular muscles. Start off slow and work your way up to more intense workouts. If you’re going to include running in your workout, try these exercises to prepare yourself for running. Remember to share the article with others on social media so they can also benefit from the info. Also, Leave a comment and share your thoughts!