Forearm Exercises and Workouts to build bigger forearm muscles

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Why strong and muscular forearms are so important?

What looks better than muscular forearms in t-shirts or on the beach.

Check these Best Forearm Exercises and Workouts to enjoy a great forearm training session.


Guess what muscular forearms mean?

It means a serious trainer.

Forearm exercises are very few but does require serious intensity to train with to see real results.

Function of forearms and how each exercise helps builds them.

Forearms muscles has 2 functions. The forearms flexors help palm down movement and extensors help knuckles up movement. Therefore forearms are to be trained from 2 different angles for complete development.

Best Forearm Exercises

Here are the best overall forearm exercises.

At the end I will give you absolute minimum forearms exercises by each muscle group.

1. Barbell Wrist Curls - It works the front of the forearms and the inner aspect.

2. Reverse Wrist Curls - Works outside { extensors } of the forearms

These 2 exercises will suffice complete forearm development.

You can add other exercises for variety though.

1. Behind the neck wrist curls

2. Dumbbell one-arm wrist curls

3. Reverse Barbell Curls

Forearm Exercises by Muscle group

  1. Brachioradialis - Reverse grip E-Z bar curl and hammer curl

  2. Extensors of wrist - Dumbbell wrist extensions

  3. Flexors of wrist - barbell or dumbbell wrist curls

Sample Forearm Exercise Workouts.

Perform Forearms once a week and not more than twice a week. As forearms also receive constant stimulation during bicep exercises they require less sets. I suggest once a week total forearm workout is sufficient for its complete stimulation.

How any Sets?

Forearms is a small muscle and used in all exercises. I suggest 6-8 sets of the best exercises will suffice the need.

Sample routine One { For beginners }

  • Barbell Wrist Curls
  • Reverse Wrist Curls

4 sets each of 10, 8, 6 and 4 reps.

Sample Routine 2 { for advanced }

  • Barbell Wrist Curls
  • Reverse Wrist Curls
  • One arm Dumbbell Curls and Behind the neck curls are optional ones here.

Super set with lower weights to get a terrific pump.

4 sets each of 10, 8, 6 and 4 reps.

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