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

By
Mike Kenler
January 4, 2021

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.

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

Setup:

a) Assume a comfortable stance in a standing position.

b) Position your arms straight out to the sides so they are parallel to the floor.

c) Squeeze your hands into fists with your palms facing down.

Action:

a) Extend your fingers out as far as possible.

b) Bring your fingers back to your palms and squeeze your hands together.

c) Repeat!

2. Inner Wrist Curls

Setup:

a) Assume a comfortable stance in a standing position.

b) Position your arms by your sides with your palms facing each other.

c) Clench your hands into fists.

Action:

a) Contract your forearms to flex your wrists inwards.

b) Squeeze your forearms at the top and return to the starting position.

c) Keep your hands clenched into fists and repeat!

3. Forward Reverse Wrist Curls

Setup:

a) Assume a comfortable stance in a standing position.

b) Extend your arms in front of you and clench your hands together in a fist with your palms facing down.

c) Flex your wrists upwards.

Action:

a) Contract your forearms to flex your wrists downwards until your palms face towards you.

b) Squeeze your forearms hard at the bottom and return to the starting position.

c) Repeat!

4. 180 Degree Rotations

Setup:

a) Assume a comfortable stance in a standing position.

b) Extend your arms in front of you, and clench your hands together in a fist with your palms facing up.

Action:

a) Contract your forearms to rotate your forearms 180 degrees until your palms face downwards.

b) Return to the starting position and repeat!

5. Frontal Rotations

Setup:

a) Assume a comfortable stance in a standing position.

b) Bring your arms out in front of you with your palms facing each other and clench your hands into fists.

Action:

a) Contract your forearms to flex your wrists upwards.

b) Keep squeezing your hands together and repeat!

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