Introduction:
So the secret to getting bigger forearms anywhere, it's going to require that you focus your attention in one spot and that's right there. What s up guys, Jeff Cavaliere, athleanx. com. If you want complete arm development, you're going to have to train your forearms. And I've shown you many ways that you could do this before, whether you have access to a pull up bar, some dumbbells, a barbell or even a plate.
(1) But what if you have access to none of those things and still want to work your forearms? Oh, I know what I do, but I guess if that worked, I'd have massive forearms by now. No, actually Jesse, that would just give you a bunch of muscle imbalances. What I'm going to show them instead is three exercises they could do with just their own body weight and three they could do with just a single backpack. So if you want to build bigger forearms than
(2) anywhere, you're going to need one of these. It's a muscle marker. Well, actually, you're not going to need it. But what it's going to do is going to help me to illustrate what you should be focused on because this is a bodyweight exercise that's going to help you to build bigger forms. What we do is we take that muscle marker, and we draw a line right there across our knuckles. And
(3) this is something that was actually shown to me by Team USA Olympic gymnast Jonathan Horton. All right, so how do you do this? Well, with my hands here, what I have to do is focus on getting a bend through that portion of my hand, so I'm going to push down through my hand that way. But what you can see is what's happening at the wrist, it's going from an extended position here to a neutral position when I do that just by pushing through that line on my hand. And of course, I want to have my bodyweight over the top of my hands, so as I do this, I'm having to push through and against the resistance of my body weight to get
(4) up in that position. Again, resisted flexion here as a resisted flexion here for the forearm. What we can do, though, if this is too much for you, it's just sort of sit back a little bit more. So don't be right up over the top but sit back. When I sit back, I take some of the weight off, but again I keep my fingers down and I push through the wrist right at that point and we work the flexors on the side of the forearm.
Wrist Flexors:
(1) Now that's the only work in this side of the forearm, but what about this side? Well, we've got an exercise we could do there too, and it's another one that was shown to me by Jonathan, the gymnast. So what we do is we take the muscle marker instead of keeping the line here. Now our focus is right here. And we're going to do is just basically put a dot on the four knuckles right at the top there.
(2) Now we know in order to get into this side of the forearm here, we need to extend the wrist, so we have to start from a flex position. Now what we would do is get down this position here. Now, if you don't have this much range of motion at your wrist, I'm going to show you something you can do that's not as dramatic in terms of the requirements for range of motion, but it shouldn't hurt, and you certainly need to take this very slow. So what you do is you get in this position here, and all I'm going to do
(3) is come up, extend and try to lift up through my fingers. Basically, I'm trying to spread my fingers into the floor, all right? But of course, with some of my downward body weight here, it's going to be resisted, so I won't be able to get that far. But once I get up to there, you can see I can see the dots on the back of my fingers here, which means I've gotten where I need to go. I go down nice and slow eccentrically. Every rep here is controlled.
(4) I have the ability to actually offload some of this weight that I am applying here because I can either sit up higher or I could sit down more into it. But again, if it feels a little bit more challenging to me, I can just simply sit up a little bit off of my butt, which is going to take some of that tension away. But again, I go nice and slow down into this flexed wrist position, push down into the floor. I'm extending, you can see the wrist extending here work in the back side of the forearm. Extend push through the fingers, try to spread them through the floor. I can see the dots that
(5) I made on the back of my hands there, meaning I've gone through the full range of motion, and it will light up those extensions in the back side of your forearm. Now these exercises have you excited to try them out, or if you've already paused the video and tried them out already, make sure you leave your comment below and let me know how you like them. Also, if you haven't done so, guys, make sure you click, subscribe and turn on your notifications. That being said, I've still got a few more to show you.
Wrist Curls:
- So if you're looking for more forearm exercises that you could do anywhere, I'm going to ask that you broaden your horizons a little bit and get one of these. You've now got something you could do anywhere. All we have to do is zip it up. And then, of course, grab the handle from the back. And the first thing I like to do is just a simple reverse curl. So keeping my arm here at the side,
- I'm going to lift up and come down. This works the brachioradialis, the muscles that kind of pops out right in here. And again, with the forearm pronated here in a the thumb and thumbless grip, I'm really focusing on getting my arm into this flex position, which is going hit the brachioradialis. But also keeping this extended position or slightly extended position here to make sure I'm working all the muscles there on the back of the wrist.
- And of course, I don't have to stop there because I could do my classic wrist curls to both underhand and overhand. And what we do is we simply rest our forearm up on our thigh like this. I put my heel up in the air to give me a little bit more height, which clears the bag off of the ground. And now I do my wrist curls up just like this, like you typically would do with a dumbbell.
- Again, no dumbbell required here. Nothing stopping me from flipping it over this way now and also working the other side of my forearm here, the extensors. Once again, keeping that heel up in the air to give me just a little bit of extra added height to make sure that that bag clears nice and freely.
conclusion:
And if you really want to expand your repertoire or forearm exercises, just jump up on one of these. We know that the Dead Arm Hang is one of the best forearm exercises you could do for building up the endurance and also a little bit of that mental toughness, because this could be a ball buster depending upon how long you hold it here for. That being said, I did commit to exercises you could do anywhere. Well, it's almost anywhere because we know that
you can grab a tree limb and do the exact same thing for the same benefits. The bottom line is, if you're looking for complete arm development forum training, better be part of the plan. As you can see here, a lack of equipment is never going to be a reason not to. So remember, guys, there's a lot of ways to train your forearms-- Yes, there sure are. --real ways to train your forearms. Whether
you're using equipment or you're not, the bottom line is if you want complete arm development, like I said, you're going to have to train your forearms one way or another. If you're looking for a complete step by step training program, you can get them over at athleanx. com. If you found the video helpful, if you're going to try these out, let me know how you like them, you can leave your comments below.
And also if you haven't done so. Make sure you click, subscribe and turn on your notifications so you're never miss a new video when we put one out. Hey, I figured we d hang out together. Oh God. Get it? Hang out? That's my cue to leave. That's my cue. See ya. Come on, hang out together. I thought that was fun.
Forearm Exercises Anywhere!
| Exercise | Description |
|---|---|
| Wrist Curls | Sit or stand with a dumbbell in each hand, palms up. |
| Lower the weights toward the ground, then curl up. | |
| Reverse Curls | Similar to wrist curls but with palms facing down. |
| Lift the weights towards your shoulders. | |
| Finger Extensions | Use a rubber band around your fingers. Open against |
| resistance, then slowly close. | |
| Grip Strengthener | Squeeze a stress ball or grip strengthener. Hold and |
| release to improve overall grip strength. | |
| Forearm Plank | Get into a plank position on your forearms, keeping |
| your body straight. Hold for as long as you can. | |
| Towel Wringing | Wet a towel, twist and wring it out using both hands. |
| This works on wrist flexibility and strength. |
Forearm Exercises Anywhere!
1. What is a simple yet effective forearm exercise that requires no equipment?
Answer: Wrist Curls - Hold a lightweight object in your hand, such as a water bottle, and perform wrist curls by flexing and extending your wrist.
2. How can you strengthen your forearms using a common household item?
Answer: Towel Twists - Place a towel on a flat surface, grab one end with each hand, and twist the towel by rolling it up with your hands. This exercise targets forearm muscles.
3. Which exercise helps improve grip strength and forearm endurance?
Answer: Farmer's Walk - Simply carry heavy objects in each hand and walk for a distance. This exercise not only works the forearms but also enhances overall grip strength.
4. What bodyweight exercise is effective for forearm development without any equipment?
Answer: Reverse Plank Wrist Flexor Stretch - Sit on the floor with legs extended, place hands behind you with fingers pointing towards your body, and lift your hips. This engages the forearm muscles for a stretch.
5. How can you incorporate forearm exercises into your daily routine at the office?
Answer: Desk Squeezes - Hold a stress ball or any small, squeezable object and perform regular squeezing motions throughout the day. This helps engage and strengthen the forearm muscles discreetly at your desk.
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Muscle Groups