Big Forearm : 5 best exercise for forearms

 

Also read Shredded Back : 5 best exercise for Strong and shredded back

Today in this article we are going to talk about "5 best exercise for forearms"

Forearm is the part of the upper arm, lies between elbow and the wrist.

Forearm muscles are most used muscles in daily life task such as opening water bottle, lift heavy or light weight.

Forearm increase strength and grip, strong grip helps lift heavy weight.

For forearm exercise do at least 3 sets of 10-15 reps for better result, you can perform these exercise 2 to 3 times a week.

 

 Also read Muscular Chest : 5 best exercise for Big and Shredded Chest

Here we show 5 best forearms exercises for you.

 

1. Pull up

One of the best and foremost exercise to forearms, it maintain tension on forearm throughout the workout. 

How to do

Grab the bar with hands shoulder-width apart, hang with your arms fully extended. Keep your shoulders back and engage core. now go slowly up towards the bar until your chest touches the bar or your chin is above the bar, here hold for a sec and then slowly move down to the starting position.

Set- 3
Rep- 10-12
Rest- 60 secs

2. Farmer's walk

It targets the upper body part like traps, biceps, triceps, shoulder along with forearm, it maintain tension on forearm throughout the exercise. 

How to do 

Hold the dumbbell or weight on both hand either side of your body, maintain your back posture as you engage your back and core and take some measured steps.

Set- 3

Steps per rep- 20-30 meter walk with medium weight

Rest- 60 secs

 

 

3. Forearm squeeze 

It is best exercise for forearm. it improves hand grip and strengthening forearms.

How to do 

Hold a pair of forearm grip and extend your fingers and flex your fingers to squeeze the forearm grip. hold on the flex and then extend your fingers. 

Set- 3

Reps- 10-15 per hand

Rest- 30 secs

 

4. E Z preacher curl

This exercise helps strengthening forearm along with your upper arm muscles.

How to do

Sit on the preacher bench and place posterior of triceps on the  bench pad and hold the bar and keep distance between grip less than shoulder width. 

Lock your body in place and lift the bar upward as you flax your biceps, pause the moment at the top of the curl to flex the biceps now return to the starting position.

Sets- 4

Rep- 15-20

Rest- 60 secs

 

5.  Reverse Curl

Hold the barbell with overhand grip and distance between both hand as per your suitability, shoulder pulled tightly together, chest should be up and expose the anterior of your biceps. 

Elbow should placed directly under the shoulder, now curl the barbell up using the biceps and slowly return to the starting position. shoulder should not collapsed forward. 

Sets- 4

Rep- 15-20

Rest- 60 secs

 

 
Also read Killer ABS : Best 5 exercise for killer ABS

Also read Bigger Biceps : 5 best exercise for big biceps

Also read Get Bigger Traps : 5 best exercise for big traps

Also read- Top 5 home workout for Shoulder without any Equipment

Also read Want Bigger Triceps : 5 best exercise for triceps 

Also read  Shredded Back : How to do Pull up correctly