She Strengthens

Unlock the Power of Your Forearms

When it comes to working out, we often focus on the big-ticket items: legs, glutes, arms, back, and chest. But what about our forearms? These unsung heroes play a crucial role in our daily lives, from opening jars to turning wrenches. Strengthening them can greatly enhance our functional strength and overall fitness.

Why Forearm Strength Matters

According to Dr. Alex Tauberg, a Pittsburgh-based chiropractor and certified strength and conditioning specialist, “forearm strength is essential for functional activities.” It’s not just about aesthetics; strong forearms can make a significant difference in our daily lives. They help us perform tasks with ease, reduce fatigue, and even improve our grip strength in the gym.

Bodyweight Exercises for Stronger Forearms

You don’t need any fancy equipment to start strengthening your forearms. Here are some expert-approved bodyweight exercises to get you started:

• Isometric Wall Push: Stand in front of a wall with your hands on the wall, keeping your arms straight. Press firmly into the wall for 30 seconds, release, and repeat 2-3 times.
• Sphinx Push-ups: Start in a forearm plank position, press your hands down firmly, and try to lift your forearms until your arms are straight. Lower back down with control and repeat 2-3 times.
• Pull-up Bar Hang: Grip a pull-up bar with your hands shoulder-distance apart, palms facing forward. Hang for up to 30 seconds, with your arms straight and ankles crossed behind you. Release and repeat 2-3 times.

Weighted Exercises for Advanced Forearm Strength

If you have access to weights or a gym, take your forearm workout to the next level with these exercises:

• Wrist Dumbbell Curls: Sit on a bench or chair, holding a moderately heavy dumbbell in each hand. Place your forearms on your thighs, with your palms facing up or down. Slowly lower the weights as far as you can, then curl them back up to the starting position. Repeat for 3 sets of 12 reps.
• Farmer’s Walks: Stand tall, holding a pair of heavy-to-you dumbbells or kettlebells at your sides. Slowly walk from one end of your workout space to the other, aiming for 30-45 seconds per set. Rest and repeat 2-3 times.
• Pinch-Grip Plate Holds: With straight fingers, pinch and hold a relatively heavy weight plate between your thumb and four fingers. Hold for 30-45 seconds per set, or as long as you can. Rest and repeat 2-3 times.

Recovery and Pro Tips

Remember to stretch and recover after your forearm workout. “Stretching and recovery of any muscle you train with high intensity is crucial,” says Nick Occhipinti, a New Jersey-based personal trainer and chiropractor-in-training. Try wrist stretches in all directions, and consider self-massage or foam rolling to aid in recovery.

Before you begin, keep in mind that your forearms are used daily, so don’t overdo it. Start with challenging weights and gradually increase the intensity to avoid straining these muscles. And if you spend a lot of time typing or working with your hands, be sure to leave more time for recovery or squeeze in some self-massage.