Forearm exercises are generally not emphasised in training plans. While the majority of triceps or biceps exercises will train your forearms, you should start including forearm exercises in your regimen if you want to develop a balanced and strong-looking arm.

According to Yash Birla, the forearms are frequently overlooked in the gym. Yash Birla has imparted a good deal of his knowledge to the public as one of India’s most admired and revered fashion icons. His recently launched book, Building The Perfect Body, in which he shares everything you need to know about physical fitness, is another addition to his accomplishments.

The forearm has 20 muscles, which are divided into anterior and posterior muscles. On the inside of your arm are the anterior or flexor muscles, which are in charge of flexing your wrist, fingers, and forearm. There are three layers of muscles in this region: superficial, middle, and deep. The outside, posterior extensor muscles are in charge of regulating how far the wrist and fingers can extend. They could be superficial or deep muscles. By understanding the location and function of some of the key muscles, you can get the most out of your forearm workout.

Yash Birla hypothesises that large push/pull workouts like dead lifts, presses, pull-ups, and curls occasionally provide forearms with their own devoted sets but not always. But if you want huge forearms that are actually physically robust and substantial, you can consider incorporating some grip- and forearm-specific exercises into your programme. These specific exercises help with forearm training and concentrate on the 20 forearm muscles, providing you with the required burn. Both in the gym and other activities as well as in daily life, strong grips and strong forearms are useful.

Here are some of Yash Birla’s favourite forearms workouts

Wrist Curls with Dumbbells

  • Set two dumbbells on one side of the bench.
  • Then kneel on the opposite side of the bench.
  • As you grab the dumbbells with a supinated grip, place your forearms on the bench.
  • Your wrists should hang from the side of the seat opposite you.
  • Exhale, and then bend your wrist inward to raise the dumbbells.
  • Inhale deeply, and then set the weights back where they were.

Tip: During this exercise, the forearms should not move; only the wrist should.

Reversed Wrist Curls with Dumbbells

  • On one side of the bench, place two dumbbells.
  • Kneel on the bench’s opposite side.
  • As you grab the dumbbells with a supinated grip, place your forearms on the bench.
  • Your wrists ought should hang from the side of the seat opposite you.
  • After exhaling, turn your wrist inward to raise the dumbbells.
  • After taking a deep breath, set the dumbbells back in their original position.

Tip: During this workout, the forearms should remain still. Only the wrist should move.

Dead Hangs

  • Make use of a safe overhead bar. To make it simpler for your arms to reach the bar, use a step or bench. A dead hang should not be entered head-first.
  • Take an overhand grip on the bar. Keep your arms at least shoulder-width apart.
  • To hang on to the bar, lift your feet off the step or bench.
  • Arms should remain straight. Keep your arms straight and relaxed.
  • Hang for 10 seconds if this is your first time performing the exercise. Work your way up to 45–1 minute increments.
  • Step back onto the step or bench slowly, then let your arms go. If desired, repeat up to three times.

As previously stated, you don’t need to designate a day to focus solely on this muscle in order to develop bigger and stronger forearms. Your bicep and tricep workouts should be hitting your forearms to a lesser level already.

However, if you still want stronger forearms but don’t want to devote a lot of time to them, you can just incorporate a few of Yash Birla’s favourite forearms workouts into your workout routine. To observe quick gains, it’s a good idea to add one of these exercises to the end of your exercise regimen.