Training Forearms-Best Exercises For Blowing Up Your Arms

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1.) Farmer's Walk

Sets: 3
Reps: Walk for 20 sec.
Rest: 60 sec.

Pick up the heaviest set of dumbbells you can and hold them at your sides. Stand tall and walk with them for the prescribed time. 1.) Farmer's Walk

Sets: 3
Reps: Walk for 20 sec.
Rest: 60 sec.

Pick up the heaviest set of dumbbells you can and hold them at your sides. Stand tall and walk with them for the prescribed time.

1.) Farmer's Walk Sets: 3 Reps: Walk for 20 sec. Rest: 60 sec. Pick up the heaviest set of dumbbells you can and hold them at your sides. Stand tall and walk with them for the prescribed time.

2.) Band Finger Extension

Sets: 2
Reps: 20-30 (each hand)

Take a heavy-duty rubber band and put it around your fingers. Spread your fingers apart as far as you can and slowly close them. 2.) Band Finger Extension

Sets: 2
Reps: 20-30 (each hand)

Take a heavy-duty rubber band and put it around your fingers. Spread your fingers apart as far as you can and slowly close them.

2.) Band Finger Extension Sets: 2 Reps: 20-30 (each hand) Take a heavy-duty rubber band and put it around your fingers. Spread your fingers apart as far as you can and slowly close them.

3.) Single Dumbbell Wrist Curl 

Sets: 2
Reps: 15-20 (each side)

Hold a dumbbell in one hand and sit on a box or a bench, allowing your elbow and forearm to rest on your thigh with your hand dangling 3.) Single Dumbbell Wrist Curl 

Sets: 2
Reps: 15-20 (each side)

Hold a dumbbell in one hand and sit on a box or a bench, allowing your elbow and forearm to rest on your thigh with your hand dangling

3.) Single Dumbbell Wrist Curl Sets: 2 Reps: 15-20 (each side) Hold a dumbbell in one hand and sit on a box or a bench, allowing your elbow and forearm to rest on your thigh with your hand dangling

4.) Kroc Row

Sets: 3
Reps: 15-25 (each side)
Rest: 90 sec.

Rest your left knee and hand on a bench and grasp a heavy dumbbell with your right hand, then do that for the left hand. 4.) Kroc Row

Sets: 3
Reps: 15-25 (each side)
Rest: 90 sec.

Rest your left knee and hand on a bench and grasp a heavy dumbbell with your right hand, then do that for the left hand.

4.) Kroc Row Sets: 3 Reps: 15-25 (each side) Rest: 90 sec. Rest your left knee and hand on a bench and grasp a heavy dumbbell with your right hand, then do that for the left hand.

5.) Lacrosse Ball Forearm Roll

Sets: 2
Reps: Roll for 30 sec. (each side)

Place a lacrosse ball on a box and rest your forearm on the ball with your hand palm-down. Push your forearm into the ball and slowly roll from wrist to elbow and back. 5.) Lacrosse Ball Forearm Roll

Sets: 2
Reps: Roll for 30 sec. (each side)

Place a lacrosse ball on a box and rest your forearm on the ball with your hand palm-down. Push your forearm into the ball and slowly roll from wrist to elbow and back.

5.) Lacrosse Ball Forearm Roll Sets: 2 Reps: Roll for 30 sec. (each side) Place a lacrosse ball on a box and rest your forearm on the ball with your hand palm-down. Push your forearm into the ball and slowly roll from wrist to elbow and back.

6.) Wrist Roller

Sets: 3
Reps: 4-5
Rest: 90 sec.

Grab a wrist roller (it looks like a wooden dowel with a rope in the middle attached to a weight) and hold it straight out in front of your body with a palms-down grip. 6.) Wrist Roller

Sets: 3
Reps: 4-5
Rest: 90 sec.

Grab a wrist roller (it looks like a wooden dowel with a rope in the middle attached to a weight) and hold it straight out in front of your body with a palms-down grip.

6.) Wrist Roller Sets: 3 Reps: 4-5 Rest: 90 sec. Grab a wrist roller (it looks like a wooden dowel with a rope in the middle attached to a weight) and hold it straight out in front of your body with a palms-down grip.

7.) Pinch

Sets: 3
Reps: 15-30 sec.
Rest: 60 sec.

Place two hexagon-shaped dumbbells standing up on the floor. Bend down and pinch the head of each weight with your fingers 7.) Pinch

Sets: 3
Reps: 15-30 sec.
Rest: 60 sec.

Place two hexagon-shaped dumbbells standing up on the floor. Bend down and pinch the head of each weight with your fingers

7.) Pinch Sets: 3 Reps: 15-30 sec. Rest: 60 sec. Place two hexagon-shaped dumbbells standing up on the floor. Bend down and pinch the head of each weight with your fingers

8.) Towel Wring-Out

Sets: 2
Reps: Work for 60 sec.

Take a thick beach or bath towel and soak it with water. Wring it out, twisting your wrists in every direction to dry out the towel. 8.) Towel Wring-Out

Sets: 2
Reps: Work for 60 sec.

Take a thick beach or bath towel and soak it with water. Wring it out, twisting your wrists in every direction to dry out the towel.

8.) Towel Wring-Out Sets: 2 Reps: Work for 60 sec. Take a thick beach or bath towel and soak it with water. Wring it out, twisting your wrists in every direction to dry out the towel.

9.) Towel Pullup

Sets: 3
Reps: As many as possible
Rest: 90 sec.

Attach a towel to a pullup bar and grab an end in each hand. Hang from the towel and pull yourself up until your chin is higher than your hands 9.) Towel Pullup

Sets: 3
Reps: As many as possible
Rest: 90 sec.

Attach a towel to a pullup bar and grab an end in each hand. Hang from the towel and pull yourself up until your chin is higher than your hands

9.) Towel Pullup Sets: 3 Reps: As many as possible Rest: 90 sec. Attach a towel to a pullup bar and grab an end in each hand. Hang from the towel and pull yourself up until your chin is higher than your hands

Get the forearm you deserve by following these 9 exercises mentioned above.
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