Tone and strengthen your forearms with these exercises

Here you have 6 exercises that will tone and strengthen your forearms. Strong forearms will lead to more strength and stability when training your larger muscle groups. Your forearms play a very important roll with every push or pull exercise you can do which makes the exercises below even more important. 

Exercises that can be done at home to strengthen your forearms

Resistance Band Wrist Raise to exercise your forearm

  • Anchor your resistance band around your feet, or a similarly sturdy point
  • Take a seat on a chair or workout bench, and rest your left forearm on your left upper leg with your palm facing down
  • Adjust the position of the resistance band so that it is tight between your wrist and the anchor point
  • Slowly raise your hand, making sure that there is only movement between your wrist and your fingers
  • Once you have completed the required number of repetitions, swap carefully to your right hand while keeping the band tight
  • Keeping your upper arm flat on your upper leg will work your forearm muscles effectively
  • Complete your desired number of sets

Resistance Band Wrist Curl to strengthen your forearm

  • Take your resistance band and secure it around your feet or a similar anchor point
  • Sit down on a chair or workout bench, and rest your left upper arm on your left leg, keeping your palm facing up
  • Make sure that the band is tight between your left hand and your anchor point
  • Curl your left hand upwards as far as it is comfortable, making sure that all movement is in your wrist and hand
  • Return your left hand to its original position, and then complete the desired number of repetitions before repeating the process with your right hand (resting on your right leg)
  • Keeping a slow and controlled movement will work the forearm muscles to their full potential
  • Complete your desired set of repetitions

How to use a powerball to tone your forearms

  • Hold the Powerball firmly in one hand, with the string visible near your palm
  • Pull the Powerball's string to get the rotor going
  • Your wrist and fingertips should be pointing towards the ground
  • Begin rotating your wrist slowly in a circle, and let it gain momentum
  • The faster you rotate your wrist, the stronger you will feel the Powerball's rotor moving
  • Continue for as long as you can and repeat daily

Intermediate Exercises to tone your forearms

How to use a grip squeeze to train your forearms

  • Hold a weights clip in one hand
  • Squeeze firmly to try and touch either handle together
  • Reach your maximum squeeze and hold it for 2 seconds
  • Release the handles to ease the tension and repeat until reps are complete
  • Repeat on the other hand

How to do a dumbbell wrist raise to exercise your forearm

  • Sit on your knees behind a bench
  • Hold two equally weighted dumbbells in your hands
  • Place your forearms down on the bench with your hands and dumbbells over hanging the edge palms down
  • Relax your wrists so they’re pulling towards the floor
  • Now raise them as high as you can
  • Pause for a second or two before lowering them back down
  • Repeat until reps are complete

How to do a barbell wrist raise to work your forearms 

  • Sit on your knees behind a bench
  • Hold two equally weighted dumbbells in your hands
  • Place your forearms down on the bench with your hands and dumbbells over hanging the edge palms down
  • Relax your wrists so they’re pulling towards the floor
  • Now raise them as high as you can and start to rotate them in a circular motion
  • Keep the movement slow and controlled
  • Repeat rotations until reps are complete

More Advanced Exercises to tone and strengthen your forearms

How to do chin ups with a towel to exercise your forearms

  • Choose a long and strong towel and place over the bar with the sides hanging down equally
  • Remain on the ground and test the towel by pulling down hard
  • Firmly grab hold of one end of the towel with each hand and hang down at arm’s length for a few seconds
  • As a first attempt, pull yourself up until your elbows are at a 90 degree angle, then lower and hang
  • Next, pull yourself up until your chest is above the bottom level of the towel or to the height you can achieve
  • Slowly lower yourself back to your starting position
  • Complete your desired set of repetitions