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Welcome back everybody We are here with super practical 10 exercises to get muscular shredded and wider forearms, so stick to the video until the end to get guaranteed results without any delay, let's work out number 10 hammer curls, although it is mostly associated with the bicep pump, but it is one of the most effective exercises that put significant strain on the forearms. So to perform this exercise, you need to grab a pair of dumbbells vertically like a hammer ready to hit, then straighten your arms by your side and pull the suspended weight towards your shoulders. Keep your elbow fixed at a certain point and move the forearms up and down while you flex the muscles up, try to lift your wrists slightly to constrict the forearms to feel the proper exertion, keep the movement slow and once you reach the top which is just beneath the shoulders, you need to hold for a few seconds and then drop the weights down in a very controlled movement. Three sets of 10 to 12 repetitions each is a good count for both forearms as well as Biceps. So you might add this exercise into your biceps workout to incorporate the forearms or if you are focusing on forearms solely, then you can perform it alone as well. However, try to go for a little bit of heavyweight, which makes deflection and relaxation harder for you. Number nine plate, pinch hold for this exercise first of all, stand straight with your feet wide apart as your shoulders and adjust your back to neutral and straight. Then grab a pair of barbell plates with a weight that you think you can handle proficiently. Now, instead of holding one plate in each of your hands, you have to hold both of them together in one hand. And for that you will join the plates together by stacking them over each other, then hold them from the top and stand. So in this way you are engaging your hand, wrist and forearms and multiple exertions. First of all, you're pushing both of the plates together by using your fingers and hand muscles. Then your wrist is involved in holding onto the pressure on your hands. And lastly the whole forearm muscle which consists of more than 20 small and large muscles are engaged to suspend both plates together beside the body. This exercise can be done on both of hands together, but it is suitable for the newbie or an amateur person to do one hand at one time because it looks very easy, but it will blow your blades out when you will do it. So the choice of the right weight is also very important. After holding the place together with one hand, you need to keep standing for at least 30-45 seconds and then perform the same exercise with the other hand. Also number eight. Reverse grip. Easy bar curls to perform this exercise. Get an easy bar grip and stand straight with your feet hip width apart and hold the bar in front of your quads with a reverse or overhand grip then simply curl the bar up and inhale deeply as you do so pull the weight upward until your hands are at your shoulder level, squeeze the forearms and bicep muscles to engage them properly. Also keep your back straight and spying neutral while keeping the core tight. Return to the starting point in a very controlled movement and make a perfect muscle to mind connection to feel the strain on your forum. This exercise will target the upper head of your forearms primarily however, also strengthens the wrist and finger joints and of course it has the main effect on the biceps as well. Number seven wrist roller. In the first step you will stand straight and place your feet simply on the ground but your arms extended straight out in front, making an angle of 90° with the body however being parallel to the floor. Now get a wrist roller that you can find easily at your gym and attach considerable weight to its end. Keep your hands facing down and let the roller rope hang in front of you. That's the starting point. Now you need to wrap the rope around the wrist roller by rotating the wrist in an alternate motion, keep up the pace and try to complete the role as fast as possible. Once you have wrapped the suspended weight completely and it reaches the top then you need to reverse the movement to suspend it down again so that's the first set completed in which you will pull the weight up and then roll it back down. In one session, you can do 3-4 such sets however, it is a very difficult exercise, especially if you are a newbie. Get ready to feel that burn in your forearms number six. Barbell wrist curl. This exercise can be done in several ways, either seated or standing, but the seated exercise is quite common, so we will go with that one. So first of all, if you are at the gym then you need to sit on a flat bench or kneel in front of it and hold the barbell with considerable heavyweights and both of your hands. Then place your forearms extended in front of you. Such that your wrists are hanging off. For example, if you are sitting on a flat bench, then position your forearms on the edge of the bench in a way that the bench ends at your wrist level and it hangs freely outside the bench. Similarly, if you're kneeling, then ensure the same concern. The basic thing is to place your forearms on a flat surface while keeping the wrists suspended now holding the back straight and elbows tucked in, curl the wrists up and flex your forearms reach the maximum possible point and then turn back slowly to lower the weight down, feel the stretch properly throughout your forearm muscles and keep the grip loose so you can slide the bar freely throughout your hands, repeat the same exercise for 12 to 13 repetitions in one set and perform three sets to complete the exercise. Number five dumbbell, reverse wrist curl. The next exercise is pretty similar to the previous one. Just the difference in the dumbbells. Again, this exercise can be done by standing or sitting so let's go for the standing option. Now stand straight and hold a pair of dumbbells one in each hand with comparatively heavy weight from the one you go for in the bicep curls. Now hold them at your thigh level and keep the whole arm fixed in one position and only allow your wrists to move, curl them all the way up and down slowly and constrict your forearms to feel the exertion number four Farmer walk this exercise is very simple, and all you need to do is to grab a pair of heavy dumbbells, a barbell or some other heavy weight and after holding them, fix them on your sides and don't let your elbows and upper arms move while keep on holding them walk normally Take 5-10 steps ahead, then similarly return to the starting position while holding those dumbbells. Well, it seems quite easy in terms of watching, but trust me this is going to burn your forearms like fire number three dumbbell, twist forearms for this. Hold a pair of dumbbells in your hands and bend your elbows at 90 degrees as if you are in the middle of the bicep curl now lock the elbows and upper arm in this position and twist the hands holding the dumbbells clockwise and anti clockwise slowly in a controlled motion, feeling the proper strain on your muscles. It is a very useful exercise for forearm and wrist strength and you can perform this at the end of your arms workout for 15-20 twists. Procession number two grippers, grippers are very common for wrist and forearm exercises. It strengthens the multistage joint of the wrist and increases muscle size as well. They are easily available online and are simple to go with. Also you need to grab it from your one hand and squeeze them in and out to train the muscles. That's all simple, isn't it? Number one barbell towel hold On. Number one is a much underrated exercise but extremely effective and beneficial for grip and forearm strength. All you need to do is to set a heavy barbell in front of you and grab two towels, then wrap it around the grip with the ends free so you can hold them now. Instead of grabbing the weight from the grip, you need to hold the suspended towel ends and then lift it, Keep the weight suspended at your thigh level and hold the position for 30-45 seconds or until you fail, it provides a raw grip on the weight and engages the hands, wrists and forearms muscles more intensely as you hold onto it. That's it for this video. Guys hope it was helpful for you. If it was then don't forget to share this with your friends. Also, like the video and subscribe to the channel. If you want to join the community, then you can follow our instagram page. The link will be in the description down below, with that said, stay safe, and we will catch you in the next one.