10 Exercises to Get THICK Forearms At Home
Having strong forums highly improves your grip strength, your wrist stability, and your overall lifting strength, strong forearms, can also benefit many everyday activities like opening a pickle jar using a screwdriver or carrying heavy groceries. It’s also nice that thicker forearms make you appear more fit and strong, and this impression dates all the way back to inspirational figures like Popeye. So today I want to give you guys 10 exercises that you can do at home or pretty much anywhere to get thicker forms and improve your grip strength in the process, and the first exercise is wrist roller extensions. You can buy a wrist roller or save money.
You can also easily make your own wrist roller from scratch by buying a wooden pole, and cutting it into a longer piece. That’s about a foot long and a shorter piece that just a few inches long. Then you would drill a hole in the middle of each piece and connect them with a rope or twine and from there you can load it with plate weights or heavy objects like gallons of water. So, to use the wrist roller for your outer forearm muscles, you would start with the rope fully unwound and your hands in a pro-donated position with your knuckles up then perform one reverse wrist, curl on each side, alternating one hand after the other, until you roll The rope and your weight all the way up to the top once you’re at the top, don’t just allow the weight to drop down by loosening your grip instead curl back down in the opposite direction, for the full benefits of this exercise.
Do this for three to four sets of three to five rounds per set and one round means fully winding and unwinding the weight up and down. So you want to try to do that three to five times per set. Another very simple exercise is the standing reverse wrist curl. This will target your outer forearms and only requires a gallon of water, so you’re going to take the gallon of water and grip it by the handle, with your thumb down, so the opposite of how you would grab it.
If you were trying to actually pour water, then you’re going to bend your elbow until your forearm is basically parallel to the ground. You can then take your other arm and grab your own forearm for support and from there curl your wrist upwards, while specifically concentrating on driving your knuckle on your pointer finger towards the ceiling, so you’re curling and slightly rotating on the way up, then slowly lower back Down and repeat for reps, before switching to the other side, moving on, we can also do weighted form wrist curls to hit the inner forearms as well. For this one, I recommend finding a flat object like a table, a bed, a couch or you can even sit down and use your knees. But the point is to use something sturdy that you could pin your forearm down against.
While doing this exercise to begin, you would pack a book bag with some heavy objects and hold it by the strap at the top of the book bag. With your palm facing up, then, you would plant your forearm against the table couch or your knee with your wrist hanging off the edge from there. You simply curl your wrist up towards your bicep and slowly lower back down when you lower down open your fingers at the bottom to allow the strap to slide down to the tips of your fingers, then curl all the way back up and repeat that for about 10, reps, before switching to the other side, you can also use the same wrist roller as before.
To perform the wrist roller flexion exercise, which will allow you to once again target your inner forearm muscles. You would take the same overhand pronated grip, bend your arms and then flex, one wrist after the other, going back and forth until you once again roll the weight all the way up. Alternatively, you can also take an underhanded supinated grip, bend your arms at about 90 degrees and then alternate curling, one wrist in at a time that way. But if this position bothers your wrists, stick to doing this exercise with an overhand grip and just like the other one, you would want to do three to five rounds per set and three to four sets total moving on to the next one.
We have hammer curls and in general, whenever you perform curls with your wrist in either a neutral or pronated position, you will also target your forearms, specifically, you’ll, be able to build up a large arm muscle that runs all the way up to your bicep, known as The brachioradialis one of the best ways to do hammer curls at home, while simultaneously improving your grip, is by using heavy objects in combination with a thick rope or towel. So you would take a few gallons of water and loop a towel through the handles, then grab both ends of the towel in one hand, with your thumb facing up from there just curl one arm all the way up. By bringing your hand towards your shoulder, then slowly lower back down and switch to the other side, alternating back and forth for reps, if you don’t have enough weight or a towel for each side, just do one side at a time. That’s perfectly fine as well reverse wrist curls will also carry many of the same benefits and the tension is focused on your outer forms, even more than hammer curls.
To do this exercise, I recommend going back to your book bag since the strap at the top allows. You to take a comfortable overhand grip, then stand straight up with your arm extended and the book bag hanging straight down from there curl the weight up, while keeping your elbow tight to the side of your ribs and your knuckles up the whole time once you’re. Almost at your shoulder lower the weight back down and after 10, reps switch to the other side. Moving on for this next one you’ll need two bags and you’ll be packing them full of heavy weight for an exercise known as the farmer walk.
The farmer walk is an excellent exercise for your entire body, not just your forearms and your grip strength. The only limitation at home is having enough heavy objects to really challenge yourself. Bigger bags will definitely help with this, but you want to try to make the weight heavy enough to where it becomes challenging.
To carry within two minutes tops ideally it’ll, be even better if it’s heavy enough to get tired within 45 to 90 seconds, but the exercise itself is very straightforward. You would just grab two pack bags or suitcases and walk around with them for 45 to 90 seconds. Then take a break and repeat for three to four sets.
Another exercise that will highly help improve your grip strength is the cannonball pullup to do cannonball pullups at home. You will have to get the doorway pullup bar along with cannonball grips. You would then attach those cannonball grips to the doorway. Pullup bar then grab a cannonball in each hand, hang straight down and pull yourself up by driving your elbows down and back once.
You pull yourself all the way up, slowly, lower back down and repeat, keep in mind. You can grab the cannonballs with various hand placements where your fingers are even on both sides or uneven, to shift the tension and make the exercise even more challenging for your grip. Another exercise that you can do with just the pull apart is the dead.
Hang. You would simply grab the doorway, pullup bar and hang straight down with your elbow slightly bent while hanging down. You also want to squeeze your shoulder blades back together and pull them down to also engage your lats as well.
Then do your best to hold that position for as long as you can. I recommend positioning these at the very end of your forearm workout and attempting to hold on for just 30 to 60 seconds. Of course, if you can go longer, then make sure you hold on until your grip strength fully fades aside from using the pullup bar to do cannonball, pullups and dead hangs one of the best ways to directly improve your grip strength is to use the captain crush Grippers, these are different grippers that each have their own resistance level. This allows you to progressively increase your grip strength and the challenge placed upon your forearms over time, which, if done correctly, should definitely lead to muscle growth.
The exercise itself is very straightforward. You would just squeeze both handles together with one hand and then then release once you’re done doing one side for about 10 reps. You can switch to the other side pretty simple. Now there is a gripper that you can buy on amazon that allows you to adjust the resistance level from low to high all in one gripper.
This way you don’t have to keep a ton of different grippers lying around and it’ll only cost you just 10 bucks. The last final exercise to develop a crushing grip is a variation of the plate. Pinch that we’re going to refer to as the towel pinch with this one you’re going to take a towel and just like with the curls you’re, going to run it through the handles of one or two gallons of water. Then you’re going to take the two ends of the towels, put them together and pinch them by squeezing your thumb against your other four fingers make sure you’re not curling your fingers into the towel.
Instead, you want them flat against each other with the towel in between them and then just hold that position with your arm hanging straight down. Try to add enough weight to this exercise so that you can only hold it for less than 90 seconds and then switch sides and repeat that entire process for three to four sets. So those are some of the best forum and grip-building exercises that you can do at home with minimal equipment.
I really hope that you enjoyed this video and that you got at least a few new ideas on how to challenge and develop your forums at home. As well as your grip strength to help those forearms grow, bigger, wider and stronger, keep in mind. Many of these exercises like hammer, curls, reverse curls and cannonball pullups target your biceps as well.
So I recommend taking a few of these forearm exercises and throwing them in at the end of your bicep training, workouts at least twice per week by working your biceps first, your forearms will already be fatigued by the time that you get to those exercises requiring less Weight to make them effective to get more ideas on how to train your biceps at home. I’ve included a link in the description of a full at home, bicep workout so that about wraps it up. If you enjoyed this video, make sure you subscribe to the channel. Also, if you’re looking for a done-for-you program, that’ll help you develop not only your forums but other muscles in your body like your chest, back shoulders and your legs, and you want to skip all that trial and error.
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