Forearm exercises

Forearm exercises stretch and strengthen the muscles crossing your hands, wrists, and elbows.
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Forearm squeeze

• Extend and then flex your fingers to squeeze the item.
• Hold for 3 to 5 seconds and then relax your grip for a few seconds.
• Continue for 10 to 15 minutes.
• Do this 2 to 3 times per day.

1. How can I increase my forearm size?
2. What is the best exercise for the forearm?

How can I increase my forearm size?

With just a few exercises, you can hit all the muscles and the ways in which the forearm moves:

1. Wrist flexion. Sitting on a bench, rest your forearms on your legs, palms facing up. ...
2. Wrist extension. Do the same basic exercise as above, but with the palms of your hands facing down. ...
3. Reverse biceps curl. ...
4. Zottman curls.

What is the best exercise for the forearm?

Here is a list of the 13 best forearm workouts and exercises for mass.

1. Dumbbell Wrist Flexion. While this may be a simple movement, the Dumbbell Wrist Flexion is a huge addition to any forearm workout. ...
2. Dumbbell Wrist Extension. ...
3. Reverse Curl. ...
4. Hammer Curl. ...
5. Zottman Curl. ...
6. Farmer's Walk. ...
7. Chin-Up. ...
8. Pull-Up Bar Hang.