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6 Forearm Exercises You Can Do Anywhere!

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Rating: 4.0; Vote: 1

m going to show you some exercises for your forearms that you can do anywhere without anything but your own bodyweight. It starts on the ground with two movements, one for each side of the forearms. These were shown to me by Olympic medalist gymnast Jonathan Horton at my live event a few years back. They not only help to overload flexion and extension of the wrist but they develop wrist stability and strength on the way to building bigger forearms. The key to having strong wrists is that it carries over into many of the other barbell based exercises and benefits your overall strength, like the bench press and overhead press. If you have weak wrists you are never able to handle the heavy loads that you ultimately are capable of on either of those foundational weightlifting exercises. We start by targeting the flexor muscles of the forearm. The way we do this is by getting on your knees on the ground and placing your hand flat on the floor as if getting ready to do a pushup. I use a muscle marker to draw a line across the knuckles at the base of my fingers to reinforce where I want to push through as I perform the movement. Obviously, this is not a requirement of the exercise. From here you push down into the ground through this spot on your hand and drive your body up. The more you anchor your bodyweight directly above where you are pressing, the more weight your wrists will have to lift up against gravity. If wrists mobility is an issue for you or you need to off load some of the work being done you can sit back more on your heels and press from there. The wrists will be going from this extended position to a neutral position at the top of every rep. This flexion of the wrist is resisted and causes the muscles in the flexor compartment of the forearm to be overloaded. Just as with any form of resistance, when applied properly, you can build big forearms with this exercise. There is a standing variation if you want something that requires even less motion and mobility at the wrist. To target the opposite side of your forearms, the extensor muscles, you want to start with the back sides of your hand flat on the floor. Again, if you are limited by wrists immobility issues, you can do this with the variation pointed out in the video. Here you want to slowly extend the wrist and the fingers, as if trying to spread them into the floor, until you get your wrist once again back into a neutral position. The act of going from a flexed to a neutral position requires extension of the wrist that is going to help to build bigger forearms. You can easily add some more forearm exercises into your repertoire here as well by simply including a back pack. Weight it with some books, water bottles, sand or anything to create some load that your forearm muscles are going to have to lift. Perform wrist extensions, wrist curls, and reverse curls to build up your brachioradialis, flexor and extensor muscles of the forearms. Finally, simply just hanging from a pullup bar can help to build good strength, stamina and toughness. If you don-t have a bar, you can easily get this done from a tree limb out in the yard. The fact is, there are no excuses when it comes to finding the right forearm exercises you can do anywhere and build big forearms. You just have to be willing to put in the work. If you-re ready to start putting in the work and are looking for a daily workout and meal plan, be sure to head to athleanx. com via the link below. Use our program selector tool to find the workout program that best matches up to your current goals and I-ll take care of the getting you the results you want
Date: 2022-04-22

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Comments and reviews: 10

John
i graduated from Youngstown state University in exercise physiology and i have a strong mind to muscle connection and your explanations with the markers are clutch and have me redrawing the map in my mind wow. truly appreciate knowledge and experience such as yours. i watch and rewind about 30 times a video haha studying ur biomechanics and it has helped me tremendously. i thought i was in good shape until i put your theories to the test now i feel like superman haha shows a different way to coordinate the body. great info please keep em coming
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Ai
Hello Jeff. Can you please make some videos series for sick and disabled. I recently lost full functionality of my arm and going through chemo.
Hopefully you changed my life many years ago and my body seems to handle the pressure but if i stop training i feel imay lose the power of will. Thus i ask you to consider training for the sick. If not for me but for others to come
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AaronTheBarbaric
I need to know what excercise groups that I need. In order to sneak up on women in the street. Sneak my hand down their pants. And rip the panties off in just a second. Like a panty smash and grab. I only have 3 seconds from point of entry. To the time I am turned around and sprinting away.
What excercises can I do to make sure this is successful?
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Stephen
I already have the answer to this one, fellas. Watching p-hub on the toilet, in your computer chair, in the bed, in the car during lunch break, in the backyard while hoping your neighbors arent peeking through the fence, or while laying on the couch. Boom, 6 variations of forearm training. Popeye opens a can of spinach, we open a can of p-hub. Same results.
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Syed
Love u sir can you help me Iam eating 4 whole eggs and 12 eggs whits and 500 grams of chicken 2 bananas 1 apple 400 gram of sweet potato 2 Indian bread which is called roti in each roti there is 11 carbs and 65 calories 4 dates 2 cucumbers half onions 1 tomatoe is my diet healthy and good for muscle building?
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Hl
Hi I have been watching your great videos, so much information. Just wondering, what exercises do you recommend for osteoarthritis of the carpometacarpal joint? I have -Captains of Crush- hand grippers and -ProHands- finger exercisers. Hope you will do a video on how to strengthen the hands, please. Thanks.
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Erich
Jeff, I train 6 days a week with 3 days resistance training and 3 days endurance/cardio training. Will following the resistance training day with a cardio using the same muscle group kill my gains? ex1: Push day followed by heavy bag work the next day. ex2: leg day followed by bike or run the next day.
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livingwell2
-ATHLEAN-X great workouts as ALWAYS, Jeff Cavalier I actually started doing the backpack weighted workouts a couple years ago while at work, it's awesome to see I actually was doing things right! It's amazing to see that I have the ingenuity of a professional
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Charlie
To Jesse-s point:
1. Jack off right hand
2. Right hand reverse grip
3. Left hand
4. Left hand reverse grip
5. Both hands
6. Both hands reverse grip
That-s six exercises right there. Mind is way in the gutter today, sorry.
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Samar
Hey, I have flat feet decreased hip mobility, and an anterior pelvic tilt with it being slightly laterally tilted on the right. I don't have any sort of structural discrepancies. Where should I start to get rid of all these postural issues?
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