Best Forearm Workouts to Get a Stronger Body

Best Forearm Workouts to Get a Stronger Body

There are a lot of workout styles, and everyone should be able to find their own routine and to work on their body accordingly. But what if you want to focus on only one part of the body, and you need a little bit of help starting?

Grip strength has greater importance. If your grip is weak, you could deal with serious health issues in the future. The weight room may seem impossible to you at first, but it might make a big difference in your health.

We are here to give you pieces of advice on how to do a correct arm workout. 

Dumbbell Zottman Curl

There is one reason why your forearms don’t always keep up with your biceps, and that’s because you use heavier weights on your biceps curls when it comes to underhand-grip and not overhand-grip curls. This will work in your lower arms.

This curl will give you a stronger underhand position when you go up and loads up your weaker overhand grip when you go down. Just make sure you lower your weights slowly – about 3 to 5 seconds, in order to take care of your muscles and not damage them. This will help you strengthen your grip.

You need to do 3 to 5 sets of 8 or 12 reps.

Dead Hang Towel-Grip

Did you know that towels are actually great when it comes to grip training? You won’t need external loads.

You need to hold yourself for 30 seconds. After you’re able to do 60 seconds or even more than that, it would be safe to say that you’re a master. Make sure you hold yourself in a dead hang for as many seconds as you can.

Do 3 to 5 sets.

Plank Lift Hand

This one seems to be a piece of cake until you actually try it. A full session has 40 seconds, and you probably won’t be able to do it from the very beginning. Start with baby steps.

You need to get into a plank position – your palms on the ground. Squeeze your core. Press the ground and then lift yourself up on your right hand – your weight has to shift to your left. Then, lower your palm back to the ground, and repeat the same move for your left side. You need to do this for 40 seconds, then rest for 20, but as stated above, you may not be able on the first try.

You need to do 3 sets of 15 to 20 reps. 

Barbell Reverse Curl

This one is also great for high reps. You will need to focus on getting as much blood as you can into your forearms. After every set, do  15 to 20 additional reps by using an underhand grip. This set will transform your veins.

You need to do 3 to 5 sets of 15 to 20 reps.

Suitcase Carry

We know this one sounds funny. You need to keep your spine straight at all times and then squeeze your core. You need to walk for about 25 yards and then walk 25 more to get back to the place where you started. 

Grip Buster Curl

For this one, you will need a pair of light-to-medium weight dumbbells. Make sure you do a normal dumbbell curl with both hands at the same time. When you start each rep, pause for a count, withdraw your wrists while holding the weights at the same angle, and then go back to the standard starting position. Make sure you do as many reps as you can possibly do in 40 seconds, and then rest for 20.

You need to do 3 sets of 10 to 15 reps.

Flexed Arm Carry

This is basically the flexed arm version of the carry exercise. For this one, you will need some medium-weight dumbbells that have an overhand grip. Put them into a position with a 90-degree bend in your elbow. You need to walk 25 yards and 25 more to get back to the place where you started.

Towel Grip Inverted Row

Grip the towels to hand from beneath a low bar setup. Make sure you hold a plank posture with your heels kept on the ground. You need to pull your chest up to the bar while maintaining your posture and then return to the initial position.

In case you want to continue working out and focusing especially on your arms, here are some tools that might help you on your journey.

Yes4All – Wrist and Forearm Blaster

This one is very simple to use. All you need to do is just roll the weight down and then back it up, and repeat. You can do a more difficult workout if you do more reps or add more weight. It is an anti-slip foam grip with an adjustable nylon strap, which will make it easier for you to use it, and it comes with A year warranty and 60-day free return.

Gripmaster –  Hand Exerciser

This one fits just perfectly into your hands since it is one of the smallest strength equipment out there right now. It’s good for hands, wrists, and forearms. You can use it in order to enhance the finger movement. You can adjust it to 5 resistances until you get to the intensity you like.

It comes with an amazing exercise program, and it is able to challenges every finger individually.

Vive – Hand Strengthener

In terms of quality, this is the best tool you can get. It is both lightweight and portable, easy to carry in every kind of backpack or bag. It has an ergonomic anti-slip grip, and it comes with a 60-day guarantee. However, because it’s all about quality, it is also more expensive.

Vive – Ring Hand Exerciser

They fit just perfectly in your grip. They were made to improve the strength and dexterity of your fingers, hands, and wrists. It also works for forearms. It comes with three rings, each with a certain level of resistance. It has a 60-day guarantee.

Kootek – Adjustable Hand Grip Strengthener

This one was specifically made for forearm workouts, and its price is excellent. You can improve your strength, power, and speed by using this tool. It comes with non-slip handles and an adjustable tension, but it has only one handle, which means you cannot exercise with both hands at the same time.

As long as you stick to your workout, you can get a stronger body in no time!


Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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