Are you tired of the same old arm workouts at the gym? Or maybe you just don't have the time to hit the fitness center regularly?
Well, you're in luck because we have a fantastic solution for you - forearm workouts you can do right in the comfort of your home.
We get it; sometimes life gets in the way, and you can't make it to the gym. But that doesn't mean you should neglect those forearms.
After all, strong forearms help you lift heavy things and give you that extra grip strength for everyday tasks like opening a stubborn pickle jar or acing a hearty handshake.
So, let's roll up our sleeves, figuratively and literally, and talk about the home forearm workouts that'll have your forearms looking like Popeye's in no time:
Best Forearm Workouts At Home
Are you searching for the best at-home forearm exercises for mass? If so, we’ve got you covered here:
1. Gripzilla Tornado
You might have used mainstream workout gear, but we bet you’ve never come across as promising an instrument as Gripzilla Tornado.
This forearm workout helps build strength and endurance, improves wrist and forearm mobility, and enhances your overall arm-wrestling performance.
Step-By-Step Guide
- Hold the Gripzilla Tornado firmly in your hands.
- Position the roller at the bottom.
- Set the adjustable resistance to a suitable level for your strength.
- Stand upright with proper posture and feet shoulder-width apart.
- Extend your arms in front of you, keeping them parallel to the floor.
- Start the movement.
- Curl the Gripzilla Tornado upward towards your body.
- Flex your wrists and contract your forearm muscles.
- Maintain a controlled and deliberate motion, avoiding jerking or sudden movements.
- Continue curling until the Gripzilla Tornado reaches chest level, fully contracting your forearm muscles.
- Hold this position briefly to emphasize tension on your forearms.
- Slowly reverse the motion.
- Gradually uncurl your wrists.
- Lower the Gripzilla Tornado back to the starting position.
2. Squeezing Hand Grippers
Squeezing hand grippers is probably one of the best at-home forearm workouts to develop massive forearms.
The good thing about Gripzilla Hand Grippers is that we have hand grippers in various resistance levels you may choose one based on your expertise.
Step-By-Step Guide
- Start by selecting a hand gripper that matches your current grip strength. Grippers typically come in various resistance levels, so pick one that is challenging but manageable for your current fitness level.
- Before using the hand gripper, it's essential to warm up your forearm muscles. You can do this by gently massaging your forearms or performing some light wrist and forearm stretches.
- Hold the hand gripper in one hand with your fingers wrapped around the handles and your thumb on the opposite side. Ensure a comfortable and secure grip on the gripper.
- Begin with a partial grip on the gripper, meaning the handles are not completely closed. This is your starting position.
- Using your fingers and thumb, squeeze the gripper handles together as far as you can. Focus on contracting your forearm muscles throughout the movement.
- Once you've squeezed the gripper as far as possible, hold that position for a few seconds to maximize the tension on your forearm muscles.
- Slowly release the grip on the hand gripper, allowing it to return to the starting position. Avoid letting it snap back; control the movement.
- Perform a set of repetitions with one hand, and then switch to the other hand.
- Start with a manageable number of repetitions, such as 10-15 per hand, and gradually increase as your grip strength improves.
- Aim to complete 2-3 sets with each hand during your workout.
3. Gripzilla Twister
Gripzilla Twister isn’t your ordinary tool to build your dream forearms because it helps work your forearm in ways you cannot do with mainstream gears.
If you want to win face slap competition or win any arm-wrestling competition in the world, let’s make use of this twister to add strength to your forearms.
Step-By-Step Guide
- Hold the Gripzilla Twister with both hands.
- Ensure that your palms are facing each other.
- Add weight to the twister.
- Start the Movement.
- Allow the spinning weight to naturally unwind.
- Twist your wrists outward to initiate this motion.
- Engage the Inward Twist.
- After unwinding, engage your wrists in an inward twist.
- This action winds the weight back up towards the starting position.
- Aim to complete 3 sets of 10-15 repetitions of this twisting exercise.
- Gradually increase the intensity of the resistance as you advance for optimal results.
Forearm Exercises No Equipment
Don’t you have any equipment? No worries, these no-equipment forearm exercises can help you build muscular forearms you’ve always seen on TV:
4. Forearm Plank
The forearm plank is an excellent at-home exercise for strengthening your forearms because it requires you to support your body weight on your forearms.
This exercise not only targets your core muscles but also engages the muscles in your forearms, promoting endurance and stability.
Step-By-Step Guide:
- Start by lying face down on a yoga mat or a comfortable surface.
- Place your forearms on the ground, parallel to each other, with your elbows directly below your shoulders.
- Curl your toes under and lift your body off the ground, supporting your weight on your forearms and toes.
- Keep your body in a straight line from your head to your heels, engaging your core muscles.
- Hold this position for as long as you can while maintaining proper form. Aim for 30 seconds to start and gradually increase your time as you build strength.
5. Lunge Elbow to Instep
While the primary focus of the lunge elbow to instep exercise is on stretching and strengthening the lower body, it also engages the forearms.
When you lower your body and place your hands on the ground, your forearms work to support your upper body weight.
This at-home forearm exercise helps improve forearm strength over time.
Step-By-Step Guide:
- Start in a standing position with your feet hip-width apart.
- Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle.
- Place your hands on the ground on the inside of your right foot.
- Gently push your right elbow toward the inside of your right foot, feeling a stretch in your groin and hip.
- Hold this position for a few seconds, then return to the starting position.
- Repeat the lunge and elbow-to-instep movement on the left side.
6. Crab Walk
The crab walk is a dynamic exercise that engages multiple muscle groups, including the forearms.
When you lift your body into the tabletop position and support your weight on your hands, your forearms actively maintain balance and stability.
Over time, this forearm workout can contribute to increased forearm strength and endurance while also targeting other muscle groups like the core, glutes, and shoulders.
Step-By-Step Guide:
- Sit on the ground with your knees bent and your feet flat on the floor in front of you.
- Place your hands behind you, with your fingers pointing toward your feet and your palms flat on the ground.
- Lift your hips off the ground so your body forms a tabletop position.
- Start walking by moving your left hand and right foot forward, followed by your right hand and left foot.
- Continue walking in this crab-like motion for a set distance or time.
- Reverse the direction to work both sides of your body equally.
7. Fingertip Push-Ups
This exercise puts direct pressure on your fingers and forearms, making it great for grip strength without equipment.
Do this if your forearms are not growing.
How to do it:
- Start in a push-up position, but place your weight on your fingertips instead of your palms.
- Lower your body slowly and push back up.
- If this feels too hard, perform it from your knees.
- Perform 6–12 reps and 2–3 sets.
8. Wrist Rocks (Forward & Back)
Wrist rocks improve forearm strength, wrist mobility, and joint control, all without any equipment.
How to do it:
- Get on all fours with your hands flat on the floor.
- Slowly rock your body forward so your wrists bend, then rock back to the starting position.
- Move in a slow and controlled manner.
- Perform 10–15 reps and 2–3 sets.
9. Isometric Fist Squeeze
This simple movement activates the forearm muscles through constant tension, making it an effective forearm workout at home without equipment.
How to do it:
- Make a tight fist with one hand and squeeze as hard as you can.
- Hold the squeeze while keeping your forearm relaxed but engaged.
- Switch hands after each set.
- Perform 15–30 reps and 2–3 sets.
10. Wrist Flexion & Extension (Bodyweight Resistance)
This exercise targets both sides of the forearm using your own body for resistance.
How to do it:
- Extend one arm in front of you.
- Use your opposite hand to gently pull your fingers back to stretch the forearm (extension), then pull them down to engage the flexors.
- Apply light resistance and move slowly.
- Perform 10–15 reps and 2–3 sets.
Final Remarks
We have presented a handful of fantastic forearm workouts that you can easily incorporate into your home fitness routine. No fancy equipment or gym membership is required.
Whether you aim to impress with a bone-crushing handshake, lift heavier weights at the gym, or just rock those short-sleeve shirts confidently, these exercises will help you build the forearm strength you need.
Plus, they're a fun and effective way to spice up your home workout routine.
