man using cable machine with flexed forearm

10 Best Forearm Workouts for a Stronger Grip

Posted by Chris Manus on

We all know how important an effective upper body workout is for physical fitness and strength. But have you ever considered what a forearm workout can do to enhance your power and grip? Sure, the biceps, triceps, shoulders and back often get the most attention when we're looking at building strength in our arms, but having strong forearms will maximize overall performance during lifting exercises—plus it'll give you an even more impressive physique! Therefore, today I'm going to share with you 10 of the best forearm workouts out there that promise maximum gains so that you can go into your next session fully armed (pun intended!).

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The Importance of Strong Forearms

Having a strong grip is essential for performance in a variety of activities, from sports to household tasks. Strengthening your forearms can help you live life with ease, allowing you to lift more, swing stronger and grip longer than ever before. Forearm workouts are also beneficial for preventing common injuries such as tendonitis and strains since the muscles will be able to compensate for any undue stress put upon them.

The muscles in your forearm are constantly in use, but often go unnoticed and overlooked when people talk about building upper body strength. These muscles consist of the wrist flexors, extensors, brachioradialis and pronators. They all function together to enable you to grab and hold objects firmly, move them in various directions, rotate your arms and even help extend your elbows - crucial motion for performance! Keeping those hard working forearm muscles strong is an excellent way to stay active and stay performing at the top level.

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The 10 Best Forearms Workouts 


 man grabbing a pair of dumbbells

1. Wrist Curls

This exercise helps strengthen your wrists and forearms by targeting both the flexor and extensor muscles. To complete this workout, grab a lightweight dumbbell in one hand with your palm facing up, then bend your wrist back so that the weight is in line with the underside of your forearm. Next, curl the weight up towards you using only your wrist muscles, hold for 1-2 seconds before releasing it down again. Repeat on each side for 3 sets of 8-10 reps per side. 

2. Reverse Curls

This exercise targets the brachioradialis muscle in your forearm, which helps increase strength and stability in your wrists. To do this workout, grab a barbell with an overhand grip (palms facing down) and bring it up towards you by bending only at your elbows. Once you reach the top of the movement, pause for 1-2 seconds before slowly releasing the bar back down again. Do 3 sets of 8-10 reps on each side. 

3. Barbell Holds

This exercise is great for building strength in your forearms because it works both sides simultaneously but also challenges them individually by requiring each arm to hold its own weight independently from one another. To do this workout, grab a barbell with an underhand grip (palms facing up) and hold it straight out in front of you for 30 seconds before switching hands and repeating on the other side for another 30 seconds. Do 2 sets total per side for optimal results! 

4. Farmer’s Walks

This dynamic exercise requires full body strength as well as grip strength to complete properly! To do this workout, grab two heavy kettlebells or dumbbells with an overhand grip (palms facing down) and walk forward while maintaining good posture throughout the entire movement – no slouching! Walk forward for 30-60 seconds before switching hands and repeating on the other side for another 30-60 seconds total; do 2 sets per side to get maximum benefits from this exercise!  

5. Plate Pinches

By isolating the muscles in your forearms responsible for gripping onto items, this exercise is fantastic for building grip strength. Hold two weight plates together vertically with your fingertips, compressing the plates between your fingers. Hold for 30-60 seconds before relaxing for 30 seconds. Repeat for another 2-3 sets.

6. Towel Pull-Ups

Combine the benefits of pull-ups with grip strength training with this exercise. Simply drape a towel over a pull-up bar and grip the towel's ends with both hands, palms facing you. Raise yourself up to the bar while tightly clutching the towel, then slowly lower yourself back down. Do 3 sets of 5-10 reps.

7. Hand Grippers

Hand grippers are a compact, portable gadget that can be used to strengthen one's grasp. Simply grasp the gripper with one hand and squeeze it as tightly as possible, then release and repeat for 10-15 reps each hand. Begin with a lesser resistance and gradually increase it as your grip strength increases.

8. Pinch Grip Deadlifts

Similar to typical deadlifts, but with a focus on grip strength. Load a barbell with a lesser weight than you would normally use for deadlifts and grip it with just your fingers, not your palms. Raise the bar like you would for a typical deadlift, then slowly lower it back down. Do 3 sets of 8-10 reps.

9. Wrist Roller

This exercise works the extensors and flexors of the forearm while also developing grip strength. Attach a weight to a wrist roller and hold it with both hands to perform this workout. Roll the weight slowly up and down the rope, keeping your wrists straight. Do 3 sets of 8-10 reps.

10. Fingertip Push-Ups

This workout not only strengthens the grasp, but also the upper body. Begin in a plank position with your fingertips on the ground, then lower yourself as though doing a standard push-up. Push yourself back up to complete one rep. Do 3 sets of 5-10 reps.

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Building Stronger Forearms


person holding dumbbells and exercising forearms

Stronger forearms are necessary for a healthy lifestyle and can be achieved through an increased number of forearm exercises. We hope these 10 best forearm workouts provided you with some great ideas on how to get started on your journey to building strong forearms. Not only will they result in greater strength, they’ll also increase your coordination and balance. And if grip strength is your main goal, incorporating exercises like wrist twists and reverse curls into your routine will go a long way. However, before beginning any exercise routine, make sure to do some research, talk with a healthcare professional if needed, and create a well thought out plan that fits within your capabilities. Finally, for those of you looking for additional energy or reinforcement during recovery days, visit HUMBLEROOTS to learn more about how our natural gummies can help with energy, sleep & stress!


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