Exercise forearms at home: Strengthen your hands

The forearm muscle is one of the muscle groups that play an important role in daily movements as well as sports activities. Here’s how to do forearm exercises at home to improve and strengthen this muscle group.

The forearm muscles are used in many exercises such as pull-ups, weightlifting, push-ups, etc. If the forearm muscles are weak, the training process and ability to build strength in other parts will be affected. Therefore, do not ignore the importance of the forearm muscles during exercise. Strengthening with forearm exercises at home will help you own a stronger and stronger arm.

Dumbbell curls at home with dumbbells

To perform this exercise, you need to prepare 2 dumbbells.

– Stand with your back straight, hold dumbbells in both hands, forearms parallel to your chest first, then pull your elbows close to your body.

– Use forearm force to pull the dumbbell to the end, to the shoulder level position, hold for about 3 seconds, paying attention to only move the forearm and keep the biceps still.

Next, inhale and move the dumbbells back to the starting position, then switch hands.

Do 3 to 5 sets with 8 to 12 repetitions.

Forearm exercises at home with dumbbells (Barbell Curl)

This exercise is impactful and helps develop the biceps and forearm muscles. This exercise is suitable for both men and women. You need to choose the right weight dumbbells.

You can use the common straight bar, but choose a curved bar (Z) to increase grip and minimize injury. To perform the movement, you need to stand up straight, feet shoulder width apart, grasp the barbell so that your hands are shoulder width apart, palms facing forward, straighten your arms and squeeze close to your body.

You should keep the elbow slightly bent so as not to damage the elbow joint. Next, using the strength of your biceps and forearms, exhale and pull the dumbbells toward your chest, moving only your forearms to lift the weight and squeezing your hands when the weights are at their highest. Finally, inhale and return the dumbbells to the starting position. Perform 3 to 5 sets of 15 to 20 reps.

Palm Plank Lift exercise

You will feel the muscles of the hand affected by fatigue after practicing this movement.

– First, get into a high plank position, 2 palms on the floor, straighten your body, toes touch the floor, heels up. Head, buttocks, legs form a straight line, squeezing the entire muscle.

– Use the force of the right arm to press and lift the body so that the weight is on the left, the right hand lifts slightly off the floor, the fingers still touching the floor. Then, lower the right palm to the original position and do the same with the left hand.

– Perform for 40 seconds, then rest for 20 seconds, 3 sets of 15 to 20 times.

Farmer’s Walk exercise

– 2 hands holding 2 dumbbells of the right weight, keep your spine straight and tighten the muscles, look straight, do not tilt your head or bow.

– Take a short walk about 25 meters, then turn around and go back to the starting position. Very simple, isn’t it, it can be said that this is a very easy move to do and highly effective when exercising forearms at home.

Exercise your forearms at home with pull-ups

– Hanging on the bar, 2 hands equal to or wider than shoulder width, palms holding the bar and facing the body. Keep your spine straight, chest facing forward to make it easier to perform and avoid injury.

– Use forearms, biceps to pull the body up so that the head is as high as the bar and exhale slowly. When in this position, you need to contract and hold the alternate muscle for a few seconds and then lower to the starting position, feet do not touch the ground. Note, inhale deeply when lowering the body.

Sitting exercises with dumbbells

– Body in a sitting position, 2 hands holding 2 dumbbells or 1 barbell.

– Place the arm on the flat surface (Preacher chair), use the forearm force to pull the dumbbell close to the body, close to shoulder level, hold for a few seconds, then return to the original position.

Continue to perform the movement about 3 sets of 8-13 times.

Finger push-ups

– Bring your body into a push-up position, toes touching the floor, heels pointing up, fingers touching the floor, palms 3-5cm from the floor. Forearms perpendicular to the floor, head, back, legs in line.

– Lower the body slowly to the floor, the body weight is on the forearm, bend the elbow at a 90 degree angle, then return to the starting position.

– Perform forearm exercises at home 2-3 sets, from 8 to 12 times.

Palms-Down Wrist Curl

– Prepare a dumbbell, body in a sitting position, two hands holding dumbbells, palms facing the ground, wrists on thighs.

– Use the force in the wrist and forearm to lift the weight up and down, paying attention to the wrist still keeping close to the thigh, do not lift.

– Do the Palms-Down Wrist Curl forearm exercise at home 4 sets, 10 times.

Exercise your forearms at home with the Crab Walk exercise

– Sit down, hands behind your back, palms touching the floor, shins perpendicular to the ground and shoulder width apart. Fingers point towards the feet.

– Use the force in the forearm to lift the buttocks up, bring the body to move with the legs and hands forward and then back.

To achieve good results and build strength through forearm exercises at home, you need to practice the right technique and work hard. Don’t forget to supplement with protein-rich nutrition and take a break for about 48 hours for the forearm muscle group to recover!