15 Best Forearm Workouts for Men and How to Do It

15 Best Forearm Workouts for Men and How to Do It

Hey, what’s up, fit fam! Welcome back to Men’s Dream Lifestyle, where we turn your fitness goals into reality. Today, we’re diving into a killer forearm workouts. Whether you’re a gym newbie or a seasoned pro, these 15 forearm workouts will get you that Popeye look in no time. Stick around ’til the end for a bonus tip on maximizing your gains. Let’s get those forearms on fire!

EXERCISE 1: Wrist Curls

Wrist Curls for forearm workouts
  • Sit down on a bench, forearms resting on your thighs, palms up.
  • Hold a barbell or dumbbells with an underhand grip.
  • Curl your wrists up towards your forearms, squeezing at the top.
  • Lower slowly back down, maintaining control.
  • Repeat for 3 sets of 12-15 reps, focusing on that squeeze!

EXERCISE 2: Reverse Wrist Curls

Reverse Wrist Curls​ for forearm workouts
  • Sit comfortably, forearms on your thighs, palms down.
  • Grip a barbell or dumbbells with an overhand grip.
  • Lift your wrists up towards your forearms.
  • Lower them back down in a controlled manner.
  • 3 sets of 12-15 reps here too. Feel that burn on the top of your forearms!

EXERCISE 3: Farmer’s Walk

Farmer’s Walk for forearm workouts
  • Grab a pair of heavy dumbbells or kettlebells.
  • Stand up straight, shoulders back, core tight.
  • Walk forward, keeping your grip firm and arms straight.
  • Maintain good posture, eyes forward.
  • Walk for 1 minute or until failure. Feel those forearms screaming!

EXERCISE 4: Plate Pinches

Plate Pinches for forearm workouts
  • Grab two weight plates and pinch them together.
  • Hold the plates at your side, keeping your grip tight.
  • Maintain the hold for as long as possible.
  • Challenge yourself by increasing the weight over time.
  • Do 3-4 sets until your grip gives out. Push your limits!

EXERCISE 5: Hammer Curls

Hammer Curls for forearm workouts
  • Stand tall, feet shoulder-width apart.
  • Hold dumbbells at your sides, palms facing inwards.
  • Curl the weights up, keeping your palms facing each other.
  • Squeeze at the top, then lower slowly.
  • Aim for 3 sets of 10-12 reps. Keep that form tight!

EXERCISE 6: Towel Pull-Ups

Towel Pull-Ups for forearm workouts
  • Drape a towel over a pull-up bar.
  • Grip the towel ends tightly with each hand.
  • Pull yourself up, focusing on using your forearms.
  • Lower slowly, controlling the descent.
  • Do 3 sets of as many reps as you can. Forearms on fire!

EXERCISE 7: Wrist Roller

Wrist Roller for forearm workouts
  • Hold a wrist roller with both hands.
  • Roll the weight up using a controlled motion.
  • Keep your arms extended, focusing on wrist movement.
  • Slowly lower the weight back down.
  • 3 sets of rolling up and down. Feel that burn!

EXERCISE 8: Zottman Curls

Zottman Curls for forearm workouts
  • Stand tall, holding dumbbells at your sides.
  • Curl the weights up, palms facing up.
  • Rotate your wrists at the top, palms facing down.
  • Lower the weights slowly.
  • Do 3 sets of 10-12 reps. Perfect for biceps and forearms!

EXERCISE 9: Reverse Curls

  • Hold a barbell with an overhand grip.
  • Stand up straight, arms fully extended.
  • Curl the barbell up to your shoulders.
  • Lower it back down with control.
  • 3 sets of 10-12 reps. Feel those forearms engage!

EXERCISE 10: Dumbbell Hold

Dumbbell Hold for forearm workouts
  • Grab a pair of dumbbells, medium to heavy weight.
  • Stand straight, holding the dumbbells at your sides.
  • Squeeze the handles tightly, engaging your forearms.
  • Hold for 30-60 seconds, maintaining good posture.
  • 3 sets of holding. Challenge your grip!

EXERCISE 11: Cable Reverse Curl

  • Attach a straight bar to a low pulley.
  • Grab the bar with an overhand grip.
  • Curl the bar up towards your chest.
  • Slowly lower it back down.
  • 3 sets of 12-15 reps. Cable tension is your friend!

EXERCISE 12: Forearm Plank Rocks

Forearm Plank Rocks for forearm workouts
  • Get into a forearm plank position.
  • Rock your body forward and back, engaging your forearms.
  • Keep your core tight and back straight.
  • Rock for 1 minute, maintaining form.
  • 3 sets of rocking. Burn, baby, burn!

EXERCISE 13: Dead Hang

  • Grab a pull-up bar with an overhand grip.
  • Hang from the bar, arms fully extended.
  • Engage your core to maintain stability.
  • Hold for as long as possible.
  • 3 sets of hanging. Feel that forearm stretch!

EXERCISE 14: Battle Ropes

Battle Ropes for forearm workouts
  1. Grab both ends of the battle ropes.
  2. Stand with feet shoulder-width apart.
  3. Whip the ropes up and down or in waves.
  4. Keep your core engaged and arms moving.
  5. 30-60 seconds of intense work. Feel the pump!

EXERCISE 15: Finger Curls

Finger Curls for forearm workouts
  • Hold a barbell or dumbbells with an underhand grip.
  • Curl your fingers up towards your palms.
  • Focus on squeezing your forearm muscles.
  • Lower slowly, extending your fingers.
  • 3 sets of 15-20 reps. Finger strength matters!


And there you have it, guys! The 15 best forearm workouts to transform your grip and build serious strength. Incorporate these into your routine, and you’ll notice a difference in no time. Remember, consistency is key, so keep pushing, and don’t forget to smash that like button, subscribe, and hit the bell icon on our YouTube channel for more epic workouts. Stay strong, stay fit, and I’ll catch you in the next one. Peace out!

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