When we think of lean arms, we tend to think of sculpted biceps or toned triceps.
The forearms are the part of your arm connecting your hands to your elbow, perHealthline.
Aesthetic reasons aside, working out your forearms is especially crucial for everyday life.
There are specificstretches you should do before lifting weights, and the same general rules apply to forearm workouts.
Wrist bend stretches help with joint flexibility, and they tone your forearms as well.
To do this exercise, stretch one arm out with the palm facing up.
After completing this motion three to five times, switch arms and repeat.
Take a tennis ball and squeeze it as hard as you might in one hand, then switch sides.
Start by holding the bar with your palms facing away from you (perHealthline).
Before you perform the pull-up, squeeze your shoulder blades together and tighten your core muscles.
Pull yourself up so your chin is above the bar, then gently lower yourself back down.
Dead hangs on the bar will also work your forearms.
To do so, rest your hands on a Bosu ball while performing pushups to work your forearms.
Fingertip pushups achieve the same goal (perHealthline).
Plyometric pushups that consist of clapping your hands after pushing up are another option beneficial to forearm development.
Start out by holding your dumbbells in a horizontal position, or prop your arms up on a table.
Without moving your upper arms, curl the dumbbells up and then lower them down.
Wrist curls are also effective exercises in working out your forearms (perCritical Body).
Bend your wrist down and then lift the dumbbell back up.
Reverse wrist curls are also recommended to tone the forearms.
Similar to the wrist curl, start with your palms facing down holding the dumbbells.
Flick your wrist up and then lower your wrists back down.
After holding for three to five seconds, relax your hands.
double-check to do this exercise on both hands and continue switching between hands for 10 to 15 minutes.
Last but not least is the ever-beneficial plank.
Repeating after a 10-second rest.
