You might not have the motivation to build upon your forearm workouts during the winter holiday. For one, there’s a lot of parties starting from Halloween and going to the New Year. There’s also the cold weather to speak of. Besides, you can’t really show off the results of your gym visits when you’re wearing thick coats which conceal those thick biceps anyway. With big guns, anybody would think twice about messing with you, and you don’t even have to learn some self-defense tricks because intimidation works in your favor.
Effective Forearm Workouts At Home During The Winter Holiday
To be clear, these exercises are not meant to supplant your time on the weights. Because there’s nothing better to build those biceps and triceps by forearm workouts under a controlled environment under the close supervision of a gym instructor. What these exercises do is to provide an alternative when you have no drive to pump iron. So when you do go back, you don’t have to go to square one. Of course, I am not addressing here the gym rats. You are already your own motivation.
Well, moving along. Here are some useful forearm workouts you can do in the comforts of your home.
1. Diamond Pushups
Pushups actually target the chest, but you can convert them into forearm workouts with a simple change in technique. Instead of positioning your hands parallel to your shoulders, you bring your hands together so your index fingers and thumbs form a sort of triangle. Keep your elbows tight to your body then do a regular push-up in this position. This is best for your triceps. You can also ramp up the difficulty by raising your feet or having somebody sit on your back.
2. Bench Dip
The beauty about adding the bench dips to your forearm workouts is how easy it is. You don’t need a lot of equipment. As you can see from the photo, you just need a bench and also another chair if you have to add more resistance. You can work on your triceps and also your deltoids, as well as your chest, with this exercise. The exercise itself is pretty straightforward. You press your hands flat against the bench from behind you, lower yourself until you almost sits on the floor for three seconds. Exhale as you pull yourself up. Using the above position, you can also put one of your legs on top of the other for more difficulty, or add weights on your legs.
3. Bicep Curl
You do need a resistance band for this exercise. But believe me when I say it’s a good investment because of its versatility. You can do a lot of forearm workouts using this tool. So you need to straighten your back and also keep your head straight and chest out. Your feet should be parallel to your hips. Then pull the handle until your forearm is at the 45-degree angle. Make sure your elbows are locked in. There are a variety of curls you can do to target your biceps: standing up, lying on your back, sitting down or bending forward.
The main difference between the chin-up and the pull-up is you target on your back and biceps with the former, while the latter works on your lats. The two are basically the same except for the position of your hands. While the pull-up requires an overhand grip, the chip-up is like the above where you’re using an underhand grip.
5. Grip and Shake
You have to put weights on a chair or something heavy to hold the chair in place and have yourself stretched on the floor while grabbing the feet of the chair. Rest your elbows on the floor and try to carry the chair. This exercise will not only help your forearm but also help you with your grip.
Here’s a creative video of what you can do for forearm workouts without necessarily having any equipment at home. The clip from Fitness FAQs is pretty explanatory, including the number of reps, sets, and rests:
When you do start your forearm workouts at home, it’s important you begin early. Although there are some exemptions, or what we call them the night owls who perform at an optimum long after the dusk, when you are trying to build muscles, the best time would be first thing in the morning due to high levels of testosterone. You can perform forearm workouts on an empty stomach, which means you burn much more body fat. Nevertheless, whether it’s morning, afternoon or evening, the important thing is consistency to achieve results. When they become too easy, increase the sets and cut the rest in between.
Check out the other fitness articles and exercise tips on this site. I’m so psyched to try these forearm workouts. How about you? Share your thoughts in the comments below.
Featured Image via Muscle and Strength