The Best Way to Strengthen the Forearms

You can tone forearms with weights or use your own arm's weight.

You can tone forearms with weights or use your own arm's weight.

The exercises to tone the forearms are not difficult and don't require much effort. Forearm workouts are perfect if you’re feeling like a lighter workout. It is important to tone your forearms, just like any other part of the body. If you don't tone your forearms, you could have unbalanced joints and posture. You can do many forearm exercises at the gym with barbells or dumbbells.

Heavy Bar Holding

Heavy bar holding is a simple exercise where you hold a barbell at shoulder height in front of you. Make sure you stand up straight. You can do this exercise with one arm or two, depending on the weight of the barbell. Try to breathe deeply and hold onto the bar as long as you can. Take a short rest and repeat the exercise.

Dumbbell Wrist Curl

The dumbbell wrist curl is another easy exercise to do. Sit on a bench and hold the dumbbell with your palm facing upward. Put your forearm on the bench in between your thighs with your wrist hanging off the bench. Let the dumbbell roll down your palm and down to your fingers. Flex your wrists by curling the dumbbell back up. Do five to 10 reps, then switch arms and repeat the exercise.

Reverse Dumbbell Wrist Curl

This exercise is a lot like the dumbbell wrist curl. However, you will hold the dumbbell with an overhand grip with your palm facing downward. Put your forearm on the bench with your wrist hanging off the side of the bench. Lower the dumbbell as far as you can. Flex your wrist as you bring the dumbbell back up. Do five to 10 reps, then switch arms and repeat.

Arm Circles

Arm circles work your shoulders as well as your forearms. Stand up with your feet hip-width apart. Hold your arms out straight to the sides. Make small circles with your arms by moving them in a clockwise motion. Remember to keep your arms straight as you move them. After a minute, move your arms in a counter-clockwise motion for another minute. You can do this exercise once per day three to five days per week.

 

About the Author

Thomas Mitsos covers high school sports as the central desk reporter for MLive Media Group, where he has worked since 2009. He has also contributed to "Grand Rapids Magazine" and "Grand Rapids Family." Mitsos holds a B.A. in professional writing from Grand Valley State University.

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