Intense 5-Minute At Home Forearm Workout | How To Get Strong Forearms!

By
Mike Kenler
October 8, 2020

Intense 5 Minute Bodyweight Forearm Workout

What's going on Aliens? On this rendition of Workout Wednesdays, we are going to be focusing on the forearms. You won't be needing any heavy weight to complete this 5 minute workout. Instead, we will be working out all of the muscles in your forearms with just bodyweight.

Total Length: 5 minutes

Intensity Level: High

Equipment needed: None

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

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To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.


1. Cherry Pickers

With your arms straight out to the sides and your palms facing down, extend your fingers out as far as possible. Then bring them back to your palms and squeeze as hard as you can.

2. Inner Wrist Curls

With your hands by your sides and your palms facing inwards, clench your hands into a fist as hard as you can as you flex your wrists upwards. Try to keep your hands clenched into a fist for the entire 60 seconds!

3. Forward Reverse Wrist Curls

With your arms in front of you and your palms facing down, flex your wrists upwards. Just like the inner wrist curls, keep your hands clenched together as hard as you can!

4. 180 Degree Rotations

With your arms in front of you, begin with your hands clenched together in a fist and your palms facing up. Then rotate your forearms 180 degrees until your palms face downwards. Return to the starting position and repeat!

5. Frontal Rotations

With your arms in front of you and your palms facing inwards, clench your hands into a fist. Then, flex your wrists upwards. Don’t forget to keep squeezing as hard as you can!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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