7 forearm exercise

Bulk Up Like Arnold: 7 Forearm Exercises To Get Into Best Shape

When it comes to bulking up, people often focus on growing their biceps and six-pack abs, failing to understand a simple fact. To bulge up, you need to concentrate more on your forearm muscles where the lower half of your arm is generally used to hold much tension and being a link between your hands and upper arm. This connection is extremely important when it comes to lifting objects and building more strength and resistance. If you’ve wishing to bulk up your upper body, then you’ve come to the right place. This article enlists some of the best forearm exercises for men to try in 2022. 

7 Effective Forearm Exercises At Home

Apart from building a ‘macho guy’ look, these exercises will also help you in building functional strength that will not make you look like a gym junkie but a true fitness enthusiast. 

1. Zottman Curl

Zottman Curl is one of the best forearm exercises which can escalate the process of forearm muscle building and strengthening. 

Here’s how you can do it:

  • Start by placing your feet on the ground, hip-width apart.
  • Hold a dumbbell in each hand. Make sure the palms are facing your sides.
  • Now, curl the weights towards your chest. Remember to keep the upper arms intact
  • While you are curling the weights, rotate your palms towards your biceps.
  • As you pull them down, turn their face down.

2. Hammer Curl

Although Hammer Curl is generally practiced for building and strengthening your biceps, it also allows you to focus your energy on the muscles of your lower arm with the help of contraction. Hammer Curl is an extremely effective dumbbell forearm exercise that you can include in your arm routine. 

How to do it:

  • Start by standing upright and holding two dumbbells on the sides of your body, with the palms facing towards your body.
  • Now, raise one dumbbell upwards until the forearm is vertical. Hold there for a second or two, squeeze your biceps and gently lower it down.
  • Repeat on the other side

3. Dumbbell Wrist Flexion

When you start doing the dumbbell Wrist Flexion, you might feel how simple it is. However, give it some time, you’ll see how effective the exercise is and it’ll surely be a healthy addition to your routine list. This exercise helps in strengthening your wrist flexors and thereby increasing your grip strength.

Here’s how you can do it:

  • Start by sitting on the edge of a bench with your right hand holding a dumbbell
  • Now, place your right forearm on your right thigh in such a way that the back of your wrist rests on top of your right kneecap.
  • Gently, lower the dumbbell as far as you can without loosening the grip on the weight
  • Now, if you’ve reached the lowest point, curl the dumbbell towards your bicep, with your right palm facing upward.
  • Gently, lower the dumbbell to the original position, that is, your right thigh
  • Repeat on the other side

4. Towel Cable Row

As the name suggests, this particular forearm exercise involves using a towel and not dumbbells. The thing with towels is that it helps in increasing the tension on your wrists and the strain on your forearms. Consequently, you build more strength in your forearms and bulk up easily. 

How to do it:

  • You can begin this exercise by standing in front of a towel that you have to hook to a cable pulley.
  • Now, bend slightly at the knees with a straight back
  • With your knees bent, hold the ends of the towel in each hand and squeeze your shoulder blades together
  • Now, pull the towel towards you as if you’re rowing

5. Chin-up

For this one, you don’t need a dumbbell or a towel. A simple bar will work just fine. Chin-ups focus on a plethora of muscle groups at the same time, especially your flexors. Chins-up is by far the best forearm exercise at home. 

Here’s how you can do it:

  • Start by holding the bar with your hands that are shoulder-width apart. Remember the palms should be facing you
  • Now, keep your core engaged and pull yourself up by contracting your shoulder blades together
  • You have to continue pulling until your which has surpassed the bar
  • Once that is done, hold there for a moment
  • Then slowly yourself to your original position.
  • Repeat this process a few times
Forearm Exercises At Home
Forearm Exercises At Home

6. Dumbbell Wrist Extension

The exact opposite of dumbbell Wrist Flexion, this exercise helps in targeting your wrist extensor muscles and strengthening your forearm muscles as well. 

How to do it:

  • Begin with sitting on the edge of a bench, with your right hand holding a dumbbell
  • Quite similar to the wrist flexion, you need to place your right forearm on your right thigh, with the back of your right wrist resting on the right kneecap.
  • Now, here’s the difference. Instead of curing the dumbbell downwards, curl it upwards towards your bicep, without loosening the grip on the handle.
  • Now you can lower the dumbbell back to its original position
  • You can repeat the drill on the other side

7. Pull-Up bar hang

The pull-up bar hang is one of the simplest forearm exercises that you can do anywhere. Apart from working your forearm muscles, this exercise also helps in strengthening your core and stimulating your lower arm muscles. It also helps in strengthening your wrist and finger flexors. Here’s how you can do it:

  • Place your hands on the pull-up bar, shoulder-width apart and grab it tightly. Your palms should be facing forward.
  • Now, raise your legs from the ground and hold the position for half a minute
  • Cross your ankles behind you
  • Once the duration is over, you can return to the original position and repeat it.

These are some of the most effective and simplest forearm exercises that you can do at home. As you can see, the most basic forearm exercise tool you can use is a dumbbell or a bar. Therefore, you need not hit a gym for strengthening and building your forearm muscles. 

Also Read: 8 Proven Hacks To Bulk Up Without Gaining Fat