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.
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.
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.
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.
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.
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.