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

              

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, so you can complete this 5-minute forearm workout at home. 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!

Join the Invasion!

This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!

.mike kenlerWorkouts

Featured products

Anabolic Aliens - Custom Black 26oz Ice Shaker
Ice Shaker Anabolic Aliens - Custom Black 26oz Ice Shaker
Sale price$39.99
Resistance BandsResistance Bands
Anabolic Aliens Resistance Bands
Sale price$45.99 Regular price$50.00
Custom Fitness Programs
Anabolic Aliens Custom Fitness Programs
Sale priceFrom $300.00
The Frank Trainer / Mesh / Black & Whitemens
YORK Athletic Mfg. The Frank Trainer / Mesh / Black & White
Sale price$155.00
The Frank Trainer / Mesh / Bone & GrayThe Frank Trainer / Mesh / Bone & Gray
YORK Athletics Mfg. The Frank Trainer / Mesh / Bone & Gray
Sale price$155.00