No matter what you wear-shirt, t-shirts, pent or anything else-Your forearm are always visible. People notice them. When you train your forearms, they look better and also increase your grip strength. Many people only train biceps and triceps, but that’s not enough. No matter where you are-at home or the gym you can train your forearms.

How to Stay Consistent with Your Exercise Routine

Struggling to stick to your workout plan? Here are simple, proven strategies to keep you motivated long term.

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Strong forearms improve grip and reduce injury

With strong forearms, you can do pull-ups and chin-ups more easily. Your grip strength improves and the chance of injury goes down. It also improve your body symmetry and aesthetic.

Forearm Exercise

1: wrist Curls

If you have dumbbells at home, great. If not, use water bottle. Place both hands on a chair or bench with your forearms resting and wrist hanging off the edge. Curl your wrists up and down. Do 2 sets until failure. This helps grow and shape your forearm muscles.

2: Reverse Wrist Curls

same as wrist curls, but with the reverse grip. Move your wrists up and down from the opposite side. Do 2 sets until failure. This develops the outer forearm.

3: wrist Rotation

Use a water bottle or dumbbell to rotate your wrists clockwise and anti clockwise. Do 2 sets until failure with heavy weight This improves flexibility and strength.

4: Towel Twist

Take a dry towel and hold it from both sides. Twist it like you’re squeezing water out of a wet towel. Do 1 set until failure. This builds real-life grip strength.

5: Farmer’s Carry

Carry dumbbells, water bottle or any heavy object and walk for 30-1 minute. This improves grip & full forearm endurance.

6: Dead Hang

Hang from a bar for as long as possible. It increases your grip strength and makes your forearms stronger. Gradually increase your time and reps. This powerfully builds your wrist and forearm.