The document discusses several simple exercises to strengthen the forearms: forearm squeezes with a ball or sock, forearm pulls using cable machines, back cable curls, wrist curls with dumbbells, and pull-ups. The forearm muscles are often neglected but important to work out. These exercises can be done daily or weekly to build forearm strength without much equipment.

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HOW TO
STRENGTHEN
YOUR FOREARMS
by Frank Michelin | Sep 29, 2021 | Exercise, Frank Michelin, Health, Nutrition, Parenting
Many people perform bicep and tricep strengthening exercises but forget forearms. The
muscles found in your forearms are essential and should not be forgotten. Luckily,
forearm exercises are rather simple and do not require much training. Check out these
guidelines on how to strengthen your forearms with exercises that can fit into your daily
fitness regime.
Forearm Squeeze
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The forearm squeeze is a simple home-based exercise that requires basic equipment to
squeeze, like a sock or tennis ball, with ease. It requires a full extension of your arms and
holding an object in your palms. Squeezing the object requires slow flexing of your fingers
and holding it for about 5 seconds before easing your grip. These squeezing exercises can
be a great daily exercise to be done 2-3 times a day.
Forearm Pull
The forearm pull is an ideal workout for building muscle growth and developing a strong
forearm. They require pulling down a cable while keeping your arms straight without
bending your elbows. Weight pushing happens by taking your arms to the side of your
torso. Forearm pulls strengthen your forearms faster by repeating them about 5 times.
Back Cable Curl for Strong Forearm
The cable curl exercises help to activate forearm muscles and strengthen your forearms.
The workout requires grabbing the handle of a pulley machine with your left hand then
stepping forward by placing your right foot before your left. Exercisers should curl an arm,
pull the cable to shoulder level, and lower it to the initial position. They should repeat the
position for around 15 reps.
Palms Up and Down Wrist Curl
With this exercise, people interested in strengthening forearms should begin by doing
dumbbell exercises at home while sitting on a bench with their knees on the floor. The
exercise starts by grabbing the dumbbells in each hand while keeping your forearms still.
The next step is to raise your wrist while holding the dumbbells then moving them up and
down. This can be a superb exercise to start forearm strengthening.
Pull-Ups to Develop Bigger Forearms
Pull-ups are an advanced-level workout that helps you get stronger and bigger forearms. It
is an exercise that also requires familiarity with grip strength. Exercisers should grab the
bar with either palm facing them or away. Good grip strength allows those exercising to lift
themselves above the bar. This should be done at least 10 times a day.
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