4 Moves for building strong forearms

By  ,  Onlymyhealth editorial team
Jun 12, 2015

Subscribe for daily wellness inspiration

Like onlymyhealth on Facebook!

Quick Bites

  • Strong forearms improve your grip strength.
  • Forearm strength helps those who often workout with weights.
  • Work with grip crushers for 10 minutes every day.
  • Forearm curls and towell pull-up help build forearms.

Forearms do not receive so much attention as biceps do because people are always in the rush to tone their biceps, chest and abs. What goes unacknowledged amidst such hurry is the importance of training forearms.


forearm exercises


When you have strong forearms, your grip strength will improve—this is important because more often than now you will need to lift heavy objects. If you often workout with weights, you must incorporate these important moves to build strong forearms in your workout plan.


Forearm curls (Traditional and Reverse)

The forearm curl and the reverse forearm curl are two specific exercises for forearms. To perform forearm curl, hold dumbbells in each hand or a barbell in a closed grip with palms facing up in a seated position. Rest your forearms on your thighs and let the wrists bend back over your knees with the weights hanging down. Now flex the wrist to curl the weights up.

For the reverse forearm curl, the positioning of palms is reversed. Palms now face downwards. Everything remains the same except the wrist, which is flexed upwards.


Grip crushers

Forget all the exercises to build strong forearms, and just work with grip crushers for 10 minutes every day. Wrap your hand around a grip crusher and squeeze until the two handles touch. The tool engages both your forearms and plenty of other muscles of the arm. Before you do the exercise, warm up with easier resistance first.


strong forearms


Squeeze ball

Squeeze ball or a stress ball can be used to tone forearm muscles. Squeezing stress ball doesn’t work the major muscles of forearms like forearm curls do, but works the smaller muscles groups to stabilize forearm muscles. A tennis or racquetball ball can be an excellent alternative.


Towel pull-up

Hang a towel over a pull-up bar and grasp an end in each hand. Like pull-up, lift yourself up until your chin is above your hands. If you find it difficult, simply hang from the towel for as long as you can.



Read more articles on Exercise and Fitness.

Write a Review
Is it Helpful Article?YES1 Vote 1069 Views 2 Comments
Post a Comment

Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; Onlymyhealth assumes no liability for the same. Using any information of this website is at the viewers’ risk. Please be informed that we are not responsible for advice/tips given by any third party in form of comments on article pages . If you have or suspect having any medical condition, kindly contact your professional health care provider.

  • Sagar15 Jun 2015

    I have flabby arms and these exercising tips is what I wanted the most. Thanks!

  • Tanmay15 Jun 2015

    Yes! These exercises are totally helpful.

  • All
  • Article
  • Slideshow
  • Video
  • QnA