Let’s face it: a lot of gym routines ignore forearm exercises. It’s seems like it’s all about biceps and triceps. Yet, neglecting your forearm muscles can lead to imbalance throughout your upper body. Regular exercise not only improves muscle strength and flexibility, but balanced workouts are essential for maximizing physical performance.

And muscular forearms aren’t just for aesthetics; they’re essential for everyday, functional fitness tasks—lifting groceries, gripping tools, and opening jars. So let’s dive into why forearm focus is important to your fitness regimen and share some of our favorite exercises to get the best forearm workout.

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What are Forearm Workouts?

Forearm workouts target the muscles in your lower arms: the flexors (which grip and bend your wrist) and extensors (which straighten your wrist). These exercises can involve weights, resistance bands, grip trainers, or even everyday objects like water bottles or soup cans!

The Benefits of Forearm Workouts

While the benefits from working out generally are pretty stellar, there are specific benefits that come from spending a little extra time on those forearms, especially as you age. These advantages extend beyond the gym, such as:

• Improved Grip Strength: Holding objects becomes easier and more secure.

• Reduced Risk of Injury: Strong forearms support your wrists and prevent strains.

• Simpler Daily Activities: Small tasks like opening jars or carrying groceries can become effortless.

• Enhanced Performance: Athletes in sports like rock climbing, tennis, and weightlifting benefit greatly from strong forearms.

So, when you’re leveling up your gym routine with a few extra forearm exercises, the rest of your life also starts looking up.

What are the Muscles in the Forearm?

Before we jump into how to do these exercises, what muscles are we talking about here exactly? It never hurts to have a basic overview.

Your forearms are packed with muscles, but the two major groups are:

• Flexors: Located on the palm of the forearm, these muscles allow you to grip and bend your wrist (think about squeezing a tennis ball).

• Extensors: Found on the back of the forearm, these muscles straighten your wrist (imagine pushing your hand flat against a wall).

Understanding what muscles you are engaging will help you recognize effective ways to train and utilize them. It also helps you know how NOT to use them to avoid discomfort or being overworked.

4 Tips for Effective Forearm Training

Whether you’re a beginner or exercise veteran, it’s always helpful to keep some tips in mind to make the most out of your workout.

1. Focus on Form: Proper form prevents injuries and maximizes muscle improvement for the best forearm workout.

2. Consistency is Key: Aim for 2-3 forearm workouts per week for consistent development.

3. Recovery Matters: Remember to rest and allow your muscles to repair. Stretching and massage can aid recovery.

4. Work with Your Workout: Add forearm exercises to your routine or dedicate a separate session.

Following this advice isn’t a knowledge flex; focusing on the details helps you to avoid injury and perform effectively. Strengthening your body also means knowing your limits. Once you know them, you can push through to the next level!

6 Best Forearm Exercises

We’ll repeat it—strong forearms are essential for overall upper body performance!

Below are six exercises to help you build the best forearm workout routine. You can use a mixture of equipment, from machines to dumbbells. No equipment? No problem! We’ve also got bodyweight exercises to try, so you’ve got a comprehensive (and customizable) approach to forearm training.

With Machines

1. Cable Curl

Adjust the cable machine to a low pulley position. Attach a straight bar or handle to the cable. Grasp the handle with an underhand grip (palms facing up) and keep your elbows close to your sides. Slowly curl the handle towards your shoulders while squeezing your forearm muscles. Hold briefly at the top of the movement, then slowly lower the handle back to the starting position, fully extending your arms.

Tips: Maintain a slow and controlled motion to maximize muscle engagement. Avoid swinging your body or using momentum to lift the weight.

2. Lat Pulldown

Sit at the lat pulldown machine and adjust the thigh pad to secure your legs. Grasp the bar with a wide overhand grip, keeping your arms extended. Pull the bar toward your upper chest while squeezing your shoulder blades together. Focus on using your back and forearm muscles to perform the movement. Slowly return the bar to the starting position, fully extending your arms.

Tips: Keep your back straight and avoid leaning backward excessively. Use a controlled motion and avoid jerking the bar.

3. Biceps Curl

Sit on the biceps curl machine with your back firmly against the pad. Adjust the seat height so your upper arms rest comfortably on the arm pad. Grasp the handles with an underhand grip and slowly curl one handle towards your shoulder. Squeeze your biceps and forearm muscles at the top of the movement, then gradually lower the handle back to the starting position. Repeat with the other arm.

Tips: Focus on a full range of motion and avoid lifting your elbows off the pad. Use a moderate weight that allows you to maintain proper form.

With Dumbbells

4. Biceps Curl

Stand or sit with a dumbbell in each hand, arms fully extended, and palms facing forward. Perform a standard biceps curl by curling a dumbbell toward your shoulder. Squeeze the forearm muscles, then lower the dumbbell back to the starting position in a controlled manner. Repeat with the other arm.

Tips: Keep your elbows close to your sides throughout the movement. Avoid using momentum to lift the weights. For an extra challenge, pause at the top of the movement and performing an additional wrist curl by flexing your wrists upwards before lowering the dumbbell.

5. Hammer Curl

Hold a dumbbell in each hand with your palms facing inwards (neutral grip). Stand or sit with your arms fully extended at your sides. Curl a dumbbell toward your shoulder while maintaining a neutral grip. Focus on engaging the forearm muscles. Slowly lower the dumbbell back to the starting position. Repeat with the other arm.

Tips: Keep your upper arms stationary and avoid swinging the weights. Use a controlled motion to maximize muscle activation.

With Bodyweight

6. Pull-ups

Grasp an overhead pull-up bar with an overhand, shoulder-width grip and your palms facing away from you. Hang with your arms fully extended. Pull your body upwards until your chin is above the bar, focusing on using your back, biceps, and forearm muscles. Slowly lower yourself back to the starting position, fully extending your arms.

Tips: Engage your core to stabilize your body and avoid swinging. Perform the movement slowly to maximize muscle engagement and control.

Not ready for a pull-up bar just yet? No problem! Planet Fitness gyms have an assisted pull-up machine you can use as you get more comfortable.

Demo Workout Routine (Sets x Reps)

To round out this foray into forearms, we’ve created a demo workout routine to help you get started. You can interchange these exercises and modify to your preference. It’s important to focus on what works for you.

The example routine below could be incorporated into your regular fitness regimen 2-3 times a week:

• Warm-up Routine

• Cable Curl: 3 sets of 10-12 reps

• Dumbbell Bicep Curl (with Wrist Curl Modification): 3 sets of 10-12 reps

• Hammer Curl: 3 sets of 10-12 reps

• Pull-Ups: 3 sets of max reps

• Cool-down Stretches

Bonus tip: Make sure to incorporate a warm-up routine and after-workout stretches to help recovery. Neglecting stretches before and after training can lead to joint pain or discomfort.

Now that you’re armed with this knowledge, why stop there? Check out other Planet Fitness blogs for more arm routines! And while we want those forearms to get the love they need, remember to keep your arm workout balanced with biceps and triceps exercises as well.

Incorporating these exercises and tips into your fitness routine will give you an excellent base for the best forearm workout. What are you waiting for? Get started now for free on the PF App.