Here’s an article for you to help you build bigger forearms when you are at home and don’t have equipment. See, in the gym, a lot of us get our ancillary forearm work because we’re carrying dumbbells or putting plates up on bars, right, we’re doing Farmer’s Carry’s, direct forearm work. But if you’re working out at home and you don’t have access to equipment like dumbbells and things like that, what are you going to do? Well, there’s no excuses here we have an entire bodyweight program that will build muscle using literally nothing. We say No bands, No bars, No bench, No bull. We can do it with completely your own bodyweight, or if we’re in the house, if you’re going to work out at home, you’ve got to have some home options too. With just a single chair, you can do your entire forearm work and I’ll show you exactly how. It really depends on how you hold the chair that makes all the difference in the world.
So, we have here a normal folding chair, this one right out of the Mets clubhouse, from 2008. So, what we do is, if you’re going to want to start to work on the extensors of your forearms, you want to have the opportunity to make this harder or easier, and again, it depends on where you grab the chair. If you have a normal folding chair and you grab the arms of the chair, you’re going to shorten up the amount of chair that’s directly exposed to the force of gravity. So when you hold it a little bit closer here, it becomes a little bit easier. So, you grab on here, on the handles, and you tilt up, ok. We’re going to work our radial deviation in our forearm extension right through here.
Elbows in to the side, just tilt it up. Ok. You work from here. Now, if you get to start to be a little bit stronger, then you can grab on here at the back of the chair, just grab on to the top of the chair just like this. And from here, again, you’re going to tilt up and it’s a lot harder, ok. Obviously, I can’t even do it myself. I have to shorten it just a little bit more to be able to get a better mechanical advantage on it. The last thing we can do is flip the chair upside down. So, when we do that, now again, with a typical folding chair, you’ve got a crossbar at the bottom. So, with the crossbar, you grab on like this. And now, you can work your forearms just by tilting the bottom of the chair away. Again, is this ideal? It doesn’t matter because it’s what you got. So, if you’re working out at home and you’ve got only the things around you to use, don’t believe that you can’t build muscle with them. You certainly can. You’ve got to create overload.
I wouldn’t be able to do more than at least even 7 of those, initial extensions from the back of the chair, it’s too hard for me. So I know that I can build muscle if I keep overloading no matter what I’m using. The goal is always to create that mechanical overload so we have a reason to grow back bigger and stronger. So, there you have it guys. A home way to work your forearms which is a single chair. And if you don’t have a chair and you’re talking about using a couch, good luck to you.