Every sportsperson knows the importance of forearm strength. Especially in calisthenics, forearms, and grip strength play a pivotal role in upper-body workouts. This article delves deeper into the best calisthenic exercises for forearms, providing detailed, actionable advice on how to achieve your fitness goals.
1. Pull-ups: The Simplest Yet Effective
Pull-up, the most basic calisthenic exercise, is also one of the most effective workouts for growing your forearms and back.
How to Perform a Pull-up
Stand under a pull-up bar and grab it with an overhand grip.
Keep your hands shoulder-width apart.
Pull yourself up until your chin is above the bar.
Lower your body back down.
Repeat this process.
Remember, the slower you perform this workout, the more your forearm muscles will work, leading to better growth.
2. Commando Pull-up: Target More Muscles
The commando pull-up is easier to perform than regular pull-ups but activates more forearm muscles and brachialis (muscles responsible for wrist flexion and extension).
Performing the Commando Pull-up
Start by hanging from a pull-up bar with your hands shoulder-width apart.
Pull your body up towards one hand, keeping your body straight.
Lower yourself down and repeat, alternating sides.
3. Towel Pull-up: Forearm and Grip Strength Booster
This exercise, a killer for growing both forearm and grip strength, involves hanging a towel onto the bar and using the towel for pull-ups. Personally, this is the best calisthenics exercise for forearms.
How to Perform a Towel Pull-up
Hang a towel over a pull-up bar and grab both ends.
Pull your body up until your chin is level with your hands.
Lower yourself back down and repeat.
4. Handstand Push-up: Balancing Act
Holding balance in a handstand position requires significant activation of the forearm muscles to support your body weight. It is effective for targeting forearms and shoulders.
Performing Handstand Push-up
Get into a handstand position, either against the wall or freestanding.
Lower your body until your head almost touches the floor.
Push yourself back up to the handstand position.
Repeat the process.
5. Wall Walk: More Than Just Forearms
This exercise might look easy, but it can be demanding on your shoulders and forearms. It's an excellent way to learn to hold your balance and grow other muscle groups like the chest, core, wrist, triceps, and upper and lower backs.
How to Perform a Wall Walk
Start in a high plank position with your feet against a wall.
Walk your hands towards the wall while walking your feet up the wall.
Keep going until you can comfortably hold your balance (almost your touches the wall.)
Reverse the movement to return to the starting position.
6. Wall Plank: Intense Workout
The wall plank is a tough workout that targets your core, shoulder, and forearms. You'll feel so much pressure on your forearm, make sure to warm up your arm properly before doing this workout.
How to Perform a Wall Plank
Start in a plank position with your feet against a wall.
Walk your feet up the wall until your body is almost perpendicular to the floor.
Hold this position as long as you can.
7. Bodyweight Skull Crusher: More Than Just Triceps
While this exercise is more focused on the triceps, it still activates part of the forearms. It's great if you want to get big arms in general.
How to Perform a Bodyweight Skull Crusher
Place your hands on a set of parallel bars or any object that is at a good height.
Lower your body towards the ground while keeping your elbows tucked in.
Push yourself back up to the starting position.
8. Rope Climb: Tough Pulling Workout
This workout is a highly effective exercise that targets not only the forearms but also engages multiple muscle groups. It particularly emphasizes the need for a strong grip. If you don't have access to a rope, you can use gymnastic rings to simulate the climbing motion. Simply ascend as the ring rotates downward.
How to Rope Climb
Reach up and firmly grip the rope or rings with both hands
Pull yourself up by raising your knees towards your chest.
Once you reach the top, lower yourself down hand-over-hand, maintaining control throughout the movement.
In conclusion, calisthenic exercises for the forearms are not just about strengthening the forearms. They also work on other muscle groups, helping you achieve your overall fitness goals. So, start including these exercises in your workout routine to get strong forearms!