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 A truly well-rounded fitness routine means that we’re giving all of our muscles their due when we exercise.

One of the most exciting parts about hitting our exercise goals is seeing how we keep moving forward. The more we progress, the more opportunities we have to see our hard work in action — and squash fitness goals we may not have considered before. 

It’s essential that we give more attention to muscles we may not have focused on before. Your forearms, for example, are a key muscle that could help you transform your workout.

Let’s explore some of the best workouts you can do to build muscle on your forearms, why strong forearms are so important, and how you can optimize your arm workout with the best forearm exercises.

Why Should I Work Forearms?

Stronger forearms can translate to significant benefits elsewhere on your fitness journey.

As you may have experienced already, your forearms may be one of the first areas to fatigue when you’re working out. When your forearms get tired, the other muscles targeted in a given exercise don’t have the opportunity to get the workout they need.

In short, if your forearms don't build up as you progress in your fitness journey, they are going to limit your workout potential.

Your grip strength is a particularly important aspect of your forearm strength. It’s the grip strength in your forearms that helps allow you to sustain certain exercises — working out your arms with dumbbell curls or working your core with hanging leg lifts for example.

What Are the Best Forearm Workouts To Build Muscle?

Building muscle in your forearms isn’t just for your forearms, you’re potentially helping yourself accomplish other activities that require extra fortitude.

To help you unlock your potential with other exercises, here are some workouts that can help build muscle and increase your forearm strength.

Wrist Roller

If you’re looking for a dead-set targeted workout for your forearm muscles, it’s hard to do better than wrist rollers. Equipment requirements for this exercise include a selection of weights, a durable cord to run through the center of the weights, and a small bar around which the weighted cord is wrapped.

Grab hold of the bar and hold it just above your pelvis. Keep a hip-width stance with a neutral spine stance so you don’t strain your back. 

From this starting position, roll up the weighted cord. By rolling the bar with one hand to the other until the weights are pulled all the way up, you’ll feel a strong burn right in your forearms.
Do this exercise anywhere from one to three times in a given session to get your forearm a solid workout.

Plate Pinch

Plate pinches are another great workout that targets forearms specifically. All the equipment you’ll need to do plate pinches are two plates at a weight level that you feel comfortable with — don’t risk injury by using weight equipment you aren’t ready for.

To do a weight plate pinch, grab a firm hold of the plates in a shoulder-width stance with your shoulders low and your arms hanging down by your sides. Hold the plates as firmly as you can using just your fingertip.

The workout of plate pinches is a matter of how long you can hold this position. You’ll find that in a short time you’ll feel the burn in your forearms as you struggle to retain your grip on the plates with just your fingers.

As you progress, hold the plates for longer periods of time. When you feel like you’ve really progressed, try upping the weight of the plates you use in the exercise.