Best Forearms Workouts With Garage Gym
About
Garage gyms provide an assortment of versatile, cost-effective, and compact equipment that caters well to various exercises, including those targeting the forearms.
Among the options available are barbells, dumbbells, benches, pull-up bars, and squat racks, making it convenient to create a comprehensive workout routine.
The forearms, located between the wrist and elbow, enable wrist movement and finger control, benefiting from targeted exercises such as wrist curls.
Overall, combining focused workouts with easily accessible equipment optimally enhances the development of forearm and adjacent arm muscles.
Workout 1
Forearms
Palms-Down Barbell Wrist Curl
15reps40lbs25reps40lbs35reps40lbs
Palms-Down Dumbbell Wrist Curl
110reps10lbs210reps10lbs310reps10lbs
Palms-Up Barbell Wrist Curl
18reps40lbs28reps40lbs38reps40lbs
Palms-Up Dumbbell Wrist Curl
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Plate Pinch
10:3020lbs20:3020lbs30:3020lbs
Plate Flips
15reps40lbs25reps40lbs
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Generate My PlanThe 7 Best Forearms Exercises with Garage Gym
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Palms-Down Barbell Wrist Curl
SETS LOGGED235,582Forearms Strength97 mScoreForearms
BarbellsThe Palms-Down Barbell Wrist Curl is a simple exercise for strengthening your forearms. By resting your forearms on a bench, you can focus on moving just your wrists with a barbell for added resistance.
How to do it
The Palms-Down Barbell Wrist Curl is a simple exercise for strengthening your forearms. By resting your forearms on a bench, you can focus on moving just your wrists with a barbell for added resistance.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs2. Palms-Down Dumbbell Wrist Curl
SETS LOGGED531,084Forearms Strength98 mScoreForearms
DumbbellsPalms-Down Dumbbell Wrist Curls are exercises that strengthen your forearms by focusing on wrist movement. This isolation exercise ensures that only your wrists work while your forearms stay secured on a bench.
How to do it
Palms-Down Dumbbell Wrist Curls are exercises that strengthen your forearms by focusing on wrist movement. This isolation exercise ensures that only your wrists work while your forearms stay secured on a bench.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs3. Palms-Up Barbell Wrist Curl
SETS LOGGED267,902Forearms Strength90 mScoreForearmsBarbellsThe Palms-Up Barbell Wrist Curl is an exercise that focuses on strengthening and building muscle in your forearms. It helps improve grip strength and is ideal for beginners looking to enhance their forearm muscles.
How to do it
The Palms-Up Barbell Wrist Curl is an exercise that focuses on strengthening and building muscle in your forearms. It helps improve grip strength and is ideal for beginners looking to enhance their forearm muscles.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs4. Palms-Up Dumbbell Wrist Curl
SETS LOGGED624,350Forearms Strength94 mScoreForearmsDumbbellsThe Palms-Up Dumbbell Wrist Curl targets your forearms and helps improve grip strength. It's effective for building muscle mass in the forearms.
How to do it
The Palms-Up Dumbbell Wrist Curl targets your forearms and helps improve grip strength. It's effective for building muscle mass in the forearms.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs5. Plate Pinch
SETS LOGGED58,092Forearms Strength59 mScoreForearmsBarbellsPlate Pinch is an exercise that strengthens your grip by holding weight plates with your fingers and thumb. It's effective for improving grip strength and works your forearms and shoulders.
How to do it
Plate Pinch is an exercise that strengthens your grip by holding weight plates with your fingers and thumb. It's effective for improving grip strength and works your forearms and shoulders.
6. Plate Flips
SETS LOGGED20,088Forearms Strength40 mScoreForearmsBarbellsPlate Flips involve tossing a light plate into the air and catching it with the same hand. This exercise helps improve coordination and control as you catch the plate after it flips upside down.
How to do it
Plate Flips involve tossing a light plate into the air and catching it with the same hand. This exercise helps improve coordination and control as you catch the plate after it flips upside down.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs7. Cable Wrist Curl
SETS LOGGED78,126Forearms Strength95 mScoreForearms
Hi-Lo Pulley Cable
Flat Bench
Rope CableThe Cable Wrist Curl strengthens your forearm muscles and improves grip strength. Using a cable machine helps provide steady resistance, making the exercise more effective than using free weights.
How to do it
The Cable Wrist Curl strengthens your forearm muscles and improves grip strength. Using a cable machine helps provide steady resistance, making the exercise more effective than using free weights.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs
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