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No matter your age and current fitness level, wrist and forearm exercises should be an important part of your daily routine.
Not only do the muscles in your arms help to support your weight and move weight, but they also play a part in moving your shoulders and neck. Some of the most popular exercises for this region include forearm curls, hand grip exercises, forearm extensions, and wrist stretches.
- 1. Wrist and Forearm Exercises – Barbell Reverse Biceps Curl
- 2. Wrist and Forearm Exercises – Pull Ups
- 3. Wrist and Forearm Exercises – Palms-up wrist curl
- 4. Wrist and Forearm Exercises – Forearm Extensions
- 5. Wrist and Forearm Exercises – Wrist Roller
- 6. Behind-the-Back Barbell Wrist Curl
- 7. Wrist and Forearm Exercises – Crab Walk
- 8. Wrist and Forearm Exercises – Dead Hangs
- 9. Wrist and Forearm Exercises – Reverse Curls
- 10. Farmer’s Walk
- Conclusion
Whether you are looking to improve your overall fitness or simply want to strengthen these smaller muscles to help you with lifting, these 10 best wrist and forearm exercises should be a part of your regular routine:
Read More: 3 Tough Forearm Workouts for Bigger Arms
1. Wrist and Forearm Exercises – Barbell Reverse Biceps Curl
Believe it or not, a small exercise like a barbell reverse biceps curl can help to strengthen and tone your wrists, forearms, and arms. What makes this exercise so effective is that it places a lot of emphasis on the muscles in your wrist and forearm, helping them to become more toned and strong. It is recommended that you perform this exercise several times a week to achieve the best results.
To perform this exercise, start by holding a barbell with an underhand grip and your elbows at your sides. Then, slowly curl the weight up, keeping your wrists in a neutral position as you do so. Repeat this exercise 10-15 times, rest, and then repeat it a second time.
2. Wrist and Forearm Exercises – Pull Ups
Pull-ups are another great exercise for strengthening your wrists, forearms, and arms. In particular, pull-ups are effective at working the muscles in your wrist and forearm because you have to grip the bar with your hands as you pull yourself up.
To perform a pull-up, start by standing on a sturdy bar or pull-up bar and gripping it with your hands in an overhand grip. Then, use your arms to pull yourself up until your chin is over the bar. Try to do at least 10 pull-ups, resting in between each set as needed.
3. Wrist and Forearm Exercises – Palms-up wrist curl
Another great exercise for strengthening your wrists and forearms is the palms-up wrist curl. The great thing about this exercise is that you can do it pretty much anywhere, whether you are at the gym or at home. All you need is a barbell or dumbbell.
To perform a palms-up wrist curl, hold a weight plate or dumbbell with an overhand grip and your palms facing up. Then, slowly raise the weight while keeping your forearms and wrists in a stationary position. Repeat this exercise 10-15 times, rest, and then repeat it a second time.
4. Wrist and Forearm Exercises – Forearm Extensions
Forearm extensions are another great exercise that is perfect for targeting and toning your wrists and forearms. To perform this exercise, you will need either a set of dumbbells or a weight plate.
Start by sitting on a bench with your arms at your sides and your palms facing forwards. Then, bend your elbows slightly and hold the weight in your hands. Slowly extend your arms, making sure to keep them close to your body as you do so. Hold for a few seconds and then return to the starting position. Repeat this exercise 10-15 times.
5. Wrist and Forearm Exercises – Wrist Roller
A simple yet effective exercise for toning your wrists and forearms is the wrist roller. The way it works is by using your body weight to help strengthen and tone these smaller muscles, making it a great exercise for beginners or those who are looking for a less intense workout. To perform the exercise, you will need either a wrist roller or an old-fashioned towel with a weight tied to one end. Start by holding the weight with your palms facing downwards and extending your arms. Then, slowly roll the weight up by simply twisting your wrists. Repeat this exercise 10-15 times.
6. Behind-the-Back Barbell Wrist Curl
Another great exercise for your wrists and forearms is the behind-the-back barbell wrist curl. This exercise can be performed using either a barbell or a set of dumbbells, and it is an excellent way to target your wrists and forearms for maximum results. To perform this exercise, start by sitting on a bench with your arms at your sides and your forearms resting on the bench.
Then, hold a barbell or set of dumbbells with your palms facing upwards and your wrists over the edge of the bench. Slowly curl them up, keeping your wrist in a neutral position throughout the motion. Repeat 10-15 times and then rest before repeating this exercise a second time.
7. Wrist and Forearm Exercises – Crab Walk
A great exercise for targeting your wrists and forearms is the crab walk. This exercise works by using resistance to help tone these smaller muscles, making it a great way to get in a full workout without having to use any extra equipment. To perform the crab walk, place your palms on the floor and push your body up into a crab position. Then, walk forward by simply lifting one foot at a time off the floor and taking small steps forward. Repeat this exercise 10-15 times.
8. Wrist and Forearm Exercises – Dead Hangs
A simple yet effective exercise for toning your wrists and forearms is the dead hang. This exercise can be performed using a pull-up bar or a set of monkey bars and it is an excellent way to get in a quick full-body workout.
To perform this exercise, simply grab onto a pull-up bar or monkey bars and hang with your legs slightly bent. Hold the position for as long as you can and repeat a couple of times.
9. Wrist and Forearm Exercises – Reverse Curls
Another great exercise for targeting your wrists and forearms is the reverse curl. This exercise works by using your body weight to help tone these smaller muscles, making it perfect for beginners or those who are looking for a less intense workout. To perform this exercise, start by lying on your back on the floor and hold a dumbbell in each hand with your palms facing upwards. Then, slowly curl your arms up towards your chest, making sure to keep your elbows close to your body as you do so. Hold for a few seconds and then return to the starting position. Repeat this exercise 10-15 times.
10. Farmer’s Walk
Last but not least, a great exercise for toning your wrists and forearms is the farmer’s walk. This exercise works by using your body weight to help tone these smaller muscles, making it perfect for beginners or those who are looking for a less intense workout. To perform this exercise, simply hold a set of dumbbells with both hands and walk for a few minutes. Make sure to keep your core engaged and your spine straight throughout the motion. Repeat this exercise a few times to get a full workout.
Conclusion
As you can see, there are many different exercises that you can do to target your wrists and forearms for an effective and toned look. To get the most out of these exercises, make sure to try them out at least a few times per week and also drink plenty of water to stay hydrated and promote muscle growth.
Read More: 10 Best Exercises to Build Arm Strength and Muscle
Image Sources
- Sam-Dancer-Reverse-Curl: CrossFit Inc / Depositphotos