Are you searching for some best forearm exercises for mass that can be performed at home?
Fortunately for you, we have got plenty of them for you.
We are about to discuss the top 5 forearm exercises for mass that will build your forearms so much that you can challenge anyone for arms wrestling.
Let’s get to know about them:
1. Squeeze Hand Grippers
If your goal is to build muscular forearms, one of the best ways to do it is by starting to squeeze hand grippers.
Initially, it will be difficult for you even to press hand grippers, but with consistent effort, you will eventually start doing it.
Find a hand gripper that offers the right amount of resistance and use that. It is necessary to squeeze and press up on the gripper in order to bring the handles closer together.
As soon as you are able to squeeze a gripper with a low amount of resistance comfortably, you are ready to go on to the next level of resistance.
2. Barbell Wrist Curls
One of the best forearm exercises to do at home is this barbell wrist curls. It’s the exercises that target the forearm’s flexor muscles.
If you have no idea how to do this workout, let us tell you that all you have to do is sit on a bench.
While you are holding the barbell, place your hands facing up on your thighs and rest your forearms there. To do a barbell curl, you will just need to use your hands and wrists to bring the weight up toward the ceiling as far as you can.
Allow the barbell to roll into the nook of your fingertips as you control its descent to the starting position.
3. Barbell Reverse Wrist Curls
Just like the barbell wrist curls, barbell reverse wrist curls also target the extensor muscles of the forearms.
In order to do this amazing exercise, you will require to sit on a bench, or you may also perform it at a suitable weight machine.
You should hold the barbell (whether it's loaded or not) with your palms facing down and your forearms resting on your lap. Maintaining a flat forearm position on your lap, curl the weight as high as you can using only your wrist and forearm muscles. Control the barbell's descent to the lowest point you can manage, and repeat as necessary.
Continue doing this workout for some time, and you will start seeing improvement in your forearm muscle mass.
4. Dumbbell Wrist Curls
It’s another extraordinary forearm exercise for mass with dumbbells that produces results as soon as possible. Basically, this workout is great for the flexor muscles of your forearms, as each forearm muscle will perform this workout.
We encourage readers to start working with individual weights because that’s how a sense of balance can be established.
In order to complete this one of the most effective exercises for the forearms, you will need to straddle a bench and grab the dumbbell with an underhand grip. You should stretch out your legs and put your forearm on the bench in such a way that it hangs off the far end of the long bench.
Let the dumbbell drop down to your fingertips so that it can roll into your palm. Take a firm grip on the weight, and pull the dumbbell back up to the starting position while flexing your wrist.
5. Dumbbell Reverse Wrist Curls
You may feel that all these workouts are similar, but let us tell you that a change in position can target entirely different muscle groups.
As far as reverse wrist curls are concerned, they target the bulk of the extensors.
To perform this highly effective forearm exercise, you will need to straddle a bench while using an overhand grip on a dumbbell. Put your forearm on the bench at a 90-degree angle and lean forward. The dumbbells should be held at an oblique angle, with the palm down, off to one side of the bench.
The dumbbell should be lowered as far as possible, and then the weight should be lifted back up with as much wrist flexion as possible.
After completing a set with one arm, you should begin working out the other immediately.
These are the best forearm exercises for mass that you can perform anywhere, and they are so result-oriented that you will start experiencing a significant improvement in your forearm muscles soon after performing them.
The best thing about them is that they don’t require a lot of equipment, and anyone with dumbbells or barbells can do them easily.
If you have some other forearm exercises to do at home, share them with us in the comment section.