Dumbbell Curl and Press: Ultimate Move for Sculpted Arms!
Many exercisers train their bodies one muscle at a time. While this is a valid approach for hypertrophy and bodybuilding,…
Powerful Forearm Exercises for Strength Training
The forearm muscles are located in the lower part of your arm, between your elbow and wrist. They play a big role in everyday activities like gripping, lifting, and twisting objects. Whether you’re opening a jar, typing on a keyboard, or playing sports, your forearm muscles are hard at work, helping you perform these tasks smoothly and efficiently.These muscles are essential not just for daily life but also for fitness.
Strong forearm muscles improve your grip strength, which is crucial for lifting weights and doing pull-ups. This strength can enhance your performance in various sports, from rock climbing to tennis. Plus, strong forearms can help prevent injuries, making it easier to stay active and enjoy your favorite activities.Ready to strengthen your forearm muscles?
Check out these effective exercises designed to target and develop this important muscle!
Exercises for Forearm muscles
Master Bent-Over Dumbbell Rows for a Stronger Back Today!
As a kid, I really struggled with thoracic kyphosis (rounded upper back). My anterior abdominal musculature was so much stronger…
Transform Your Legs and Core with Block Cleans Workout
Block cleans are a variation of cleans used by Olympic weightlifters to simultaneously work on the power position and drop…
15 Curl Bar Exercises & Workouts to Sculpt and Strengthen Your Arms
As a personal trainer with over seven years in the trenches, I believe that the curl bar, also known as…
Plate Pinch: Strengthen Forearms and Grip for Powerful Hands
Have you ever been to one of those palm readers before? Maybe got some insight and interesting predictions about your…
Suspension Inverted Row: Strengthen Your Back and Arms
Neither typically a beginner nor advanced-only technique, suspension inverted rows, also called the TRX low row, are a hybrid technique…
Band Straight Leg Deadlift: Target Hamstrings, Glutes & Core
Band straight leg deadlifts (BSLDL) are intended as a pull movement alternative to its free weight counterpart based on an…
Master the Band Assisted Pull-Up: Strengthen Your Back & Arms
Whether it’s a first backflip, slam-dunk, or the high coming off your first full pull-up, few things can compare to…
Band Pushdown: Sculpt Your Triceps and Strengthen Your Arms
It’s not a stretch (pun intended) to say that band pushdowns are a powerful tool that anyone can use to…
Suspended Row: Target Your Back, Biceps, and Core Effectively
While called suspended rows, this uber-effective movement is more similar to bodyweight pull-ups. Although it’s much easier to do a…
Boost Strength with Pegboard Climbing: Target Key Muscle Groups
Does your gym have a pegboard? Or are you thinking of buying one for your home gym? Either way, this…
Front Lever: Master the Ultimate Core and Back Strength Exercise
The front lever is a foundation exercise in gymnastics and calisthenics. It is one of the three lever exercises in…
Jumping Pull-Ups: Boost Your Back and Arm Strength Fast!
It’s hard to believe that CrossFit has been around for over 20 years. In the last two decades, CrossFit has…
Romanian Dumbbell Deadlift: Target Hamstrings, Glutes & Core
There are several exercises that are usually done with a barbell that may actually be better for you if you…
Pinwheel Curl: Target Your Biceps and Forearms Effectively
Roll up your sleeves and take a look at your arms. Are you REALLY happy with the size of your…
10 Best Middle Back Exercises for Strength, Mass, and Better Posture
Most bodybuilding back workout routines include an abundance of lat pulldown and pull-up exercises. This is good news because these…
The Ten Best Rope Climb Alternatives
When I was a young Royal Marine Commando, much of our physical training revolved around rope climbing. In fact, one…
Master Rope Climbs for Total Upper Body Strength Gains
Rope climbs are one of those bucket list exercises that we’ve all wanted to check off at some point. You…
The 9 Best Close Grip Bench Press Alternatives
If you want to build bigger, stronger triceps, the close (or narrow) grip bench press is hard to beat (1).…
Mastering Chest to Bar Pull-Ups: Target Key Back & Arm Muscles
Pull-ups are one of the best back exercises around. Bodybuilders have long used them to build broad, muscular lats and…
Kipping Muscle-Up: Target Your Upper Body and Core Strength
Much like the popular CrossFit-based kipping pull-up, the kipping muscle up is a technique used to complete more work (timed…
Isometric Biceps Hold: Build Bigger Arms with This Technique
More muscular biceps – we all want them. That’s why every bodybuilder and most recreational exercisers do plenty of sets…
Kettlebell Hammer Curl: Target Your Biceps and Forearms Effectively
There isn’t a bodybuilder alive who doesn’t want bigger biceps and more muscular forearms. The upper and lower arms are…
Bayesian Curl: Target Your Biceps, Brachialis & More!
It’s one of bodybuilding’s ironies that the biceps are one of the smaller muscles of the human body but also…
Master the Waiter Curl: Target Your Biceps Like Never Before!
It’s no secret that most lifters love training arms. Big guns symbolize strength, after all. However, most people stick to…
Strict Curl: Target Your Biceps and Forearms for Maximum Gains
Powerlifting is a sport of three lifts – the squat, bench press, and deadlift. Between them, these exercises test the…
Kettlebell Hang Clean: Target Your Full Body Muscles Effectively
An all-around beneficial movement, the kettlebell hang clean is great for building functional strength in ways most are not used…
The 13 Best EZ Bar Curl Alternatives for Massive Biceps
The EZ bar curl is a popular biceps exercise. EZ bars are curved, which means you can put your hands…
The 15 Best Spider Curl Alternatives for Bigger, Stronger Biceps
Spider curls are one of the least known biceps exercises. Done lying face down on a bench with your arms…
9 Best Cable Exercises for Your Arms and Bigger Biceps
Ask most bodybuilders what the best biceps exercise are, and invariably they’ll tell you that it’s barbell and dumbbell curls.…
Concentration Curl: Target Your Biceps and Build Arm Strength
Have you ever flexed your arm randomly at someone only to find out you ripped your sleeve in the process?…
12 Best Cable Machine Exercises for Bigger Biceps (+ Workout)
Ask a lifter what the best exercises are for bigger, more muscular biceps, and they’ll probably say barbell and dumbbell…
Inverted Row: Strengthen Your Back and Arms Effectively!
Also known as the supine row or Australian pull-up, the inverted row is one of the most underrated yet effective…
12 Hanging Knee Raise Alternatives for Rock Hard Abs
Hanging knee raises are an old-school abs exercise. You can do them using a pull-up bar, but that means you…
Lat Pulldowns Vs. Pull-Ups: Which One Should You Do?
Back training is a must if you want to be strong and muscular. A well-developed back can add a lot…
The 10 Best EZ Curl Bar Arm Exercises + Workout
An EZ (pronounced easy) curl bar is shorter than an ordinary barbell. Unlike a regular bar, EZ bars are bent…
Kettlebell Alternating Hang Clean: Sculpt Your Full Body Strength
The kettlebell alternating hang clean is a functional exercise that adds an interesting element in that you have to be…
12 Best Pull Up Alternatives and Variations To Work The Same Muscles
Pull-ups are, in my experience as an ACE-certified personal trainer, one of the all-time best back and biceps exercises. Consequently,…
One-Arm Pull-Up Mastery: Strengthen Your Back and Arms
Pull-ups and chin-ups, which are largely interchangeable, are staples of calisthenics training. Both exercises work your upper back and biceps.…
The 11 Best Triceps Pushdown Alternatives
Although it’s impossible to prove, the triceps pushdown is probably the most popular and widely performed exercise for the muscle…
Boost Your Back: Dead Hangs for Stronger Shoulders & Arms
We’ll be the first people to admit that the dead hang is not the most exciting bodyweight exercise you can…
Master Chin-Ups: Sculpt Your Back and Arms for Maximum Gains
If you want to build muscle mass and strength, your choice of exercise matters. Some exercises are definitely better than…
Kroc Rows: Build Back Strength and Definition Effectively
There are two main ways to train your back – vertical pulling exercises such as pull-ups, chin-ups, and lat pulldowns,…
Kroc Rows Vs. Pendlay Rows – Which One Is Best?
There are two main ways to train your back – shoulder adduction exercises like pull-ups and pull-downs, and shoulder extension…
The 10 Best Long Head Triceps Exercises for Thicker, Stronger Arms
Bodybuilding is a very detail-orientated sport. It’s not enough to have massive muscles; those muscles also need to be shaped…
Hook Grip Deadlift: Build Strength in Key Muscle Groups
The barbell deadlift is one of the most productive strength and muscle building exercises you can do. Bodybuilders deadlift to…
Cable Hammer Curl: Build Biceps & Forearms with Perfect Form
The cable hammer curl is a variation of the hammer curl exercise, that is utilized to build the anterior muscles…
Barbell Reverse Curl: Build Strong Biceps and Forearms Fast!
The barbell reverse curl is a non-negotiable component of arm training. Sure, a standard barbell curl will still work the…
Dumbbell Deadlift: Master Your Hamstrings and Glutes Now!
Barbell deadlifts have taken the spotlight since the beginning of time but are dumbbell deadlifts effective enough to use in…
Master the Barbell Skull Crusher: Target Your Triceps Effectively
The triceps are half your upper arms; however, they don’t get the same amount of love as the biceps. Underdeveloped…
Decline Dumbbell Tricep Extension: Master Your Triceps Today!
The decline dumbbell tricep extension is a very effective isolation exercise which builds muscle and strength in all three tricep…
Dumbbell Hammer Preacher Curl: Build Biceps & Forearms Fast!
The dumbbell hammer preacher curl is a very effective exercise which targets the brachioradialis, brachialis, and bicep muscles. Now, using…
Tricep Rope Pushdown: Master Your Triceps Brachii & Anconeus
The tricep rope pushdown is an effective isolation exercise which builds muscle and strength in all three tricep heads. Now,…
Pull-Up Exercise Guide: Build Back and Arm Strength Effectively
The pull-up is one of the most impressive (read: badass) exercises. You need incredible upper body strength and coordination to…
Dumbbell Preacher Curl: Target Your Biceps and Brachialis Effectively
The dumbbell preacher curl is an isolation exercise which builds muscle and strength in the biceps and brachialis muscles of…
Build Strong Arms: Weight Plate Reverse Curl for Biceps & Forearms
The weight plate reverse curl is an unconventional isolation exercise used for developing the bicep and brachioradialis muscles. It’s a…
Master Cable Curls: Boost Biceps with Key Tips & Techniques
If you’re not already incorporating cable curls into your workouts then you’re leaving arm gains on the table. Few if…
Decline Skull Crusher: Target Your Triceps for Maximum Gains
The decline skull crusher is a tricep extension variation which works all three heads of the tricep. It’s very effective for…
Maximize Back Strength: Wide-Grip Cable Row Benefits
The wide-grip cable row is a fantastic exercise which targets all back muscles and it’s a popular movement for building…
Cable Preacher Curl: Sculpt Your Biceps with This Essential Move
The cable preacher curl, or Scott curl is an effective bicep isolation exercise which also works the brachialis and brachioradialis…
Dumbbell Reverse Curl: Target Biceps and Forearms Effectively
The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. Now, the reason…
Crossbody Hammer Curl: Strengthen Your Biceps and Forearms
The dumbbell cross-body hammer curl is an excellent isolation exercise for the bicep, brachialis, and brachioradialis muscles. Now, this is…
Underhand Yates Row: Target Your Lats and Deltoids Effectively
The underhand Yates row is an effective compound exercise for building muscle and strength in the upper posterior chain of…
Dumbbell Incline Curl: Build Stronger Biceps & Arms Today!
If you want to look like you actually work out, then you must have well-developed arms considering these limbs are…
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