Forearm Workouts & Forearm Exercises to Boost Size & Strength

If you're looking to balance out your physique and put the finishing touches to it, a nice pair of forearms can complete the look of your arms and separate you from other lifters who pay any attention to the finer details.

Besides the looks, the other major benefit of developing your forearms is improving your grip strength and helping you excel in major lifts that work the bigger muscle groups. Overall, this will help you get stronger and develop more muscularity on your whole body.

Keep in mind that body part specializations, such as specializing on the forearms, should only be done after you've reached a certain strength level with major compound exercises and only after you've been lifting for a certain period of time...

Quick Tip: The best way to train your forearms is to include them in a well-structured, total body workout program that scientifically plans all of these things for you: 1) volume, 2) intensity, 3) frequency, 4) progression, 5) exercise selection, 6) periodization & MUCH more...

 Discover the Secrets to Developing a Perfectly Balanced, Ripped Physique (95% of Gym Rats Have No Clue About This)

So, if you already have a good amount of muscle on your frame, balanced in the right places, and with a low bodyfat %...ONLY then do we recommend you move on to forearm specialization & specific training (otherwise click the link above to improve your full-body muscularity)

Here's an outline of the rest of this page:

1) Introduction of the forearms muscle group
2) Forearm exercises
3) Quick Training Tips
4) Sample forearm workouts

Introduction & Basic Anatomy

The forearm is made up of many complex, small muscle groups that serve a variety of functions. Its important to know the basic functions to choose the right exercises to maximize growth of the entire region. By knowing the different movements of the forearm, a good workout can be developed that simulates & strengthens each movement for more complete development.

The following are the major muscle groups in the region and their description:

Brachioradialis: main function is elbow flexion and aid forearm while curling, so this muscle is heavily used in many curl motions.

Brachialis: similar to the brachioradialis, contributes to elbow flexion and also aids while curling.

Pronator Teres: involved in both flexion and pronation of the forearms

Smaller Muscles: the small flexor muscles aid in curling the palm in while the extensor muscles do the opposite, flexing the palm out.

Forearm Exercises

Reverse Curls

- Hold weight(dumbbells or barbell) in hand, shoulder width apart, palm down.
- Lift weight, bending elbow.
- Return to start position.

 Reverse Wrist Curls

- Grasp weight with hand.
- Place forearm on table with hand off edge of table, palm down as shown.
- Move wrist upward.
- Return to starting position.

Wrist Curls

- Grasp weight with hand.
- Place forearm on table with hand off edge of table, palm up as shown.
- Move wrist upward.
- Return to starting position.

Dumbbell Pronation

- Support forearm on table or armchair.
- Position hand palm up with weight in hand as shown.
- Rotate hand to thumb up.
- Return to start position.

See More Forearm Exercises, Videos & Training Tutorials

Quick Training Tips

  • For forearm isolation exercises, work through the full range of motion and use a variety of different movements to develop the whole region
  • Don't use too much weight and go for the higher repetition ranges. This will protect your wrist and allow you to get a getter pump in your forearms
  • Stretch your forearms nicely and use slower motions when doing the exercises, because the range of motion is small so you don't want to go too fast
  • For wrist curls, if placing your hands on a bench is uncomfortable, try behind-the-back curls where you hold a barbell behind your thighs and perform the curling motion (this works best with a barbell)
  • At the top of each curl, hold the weight and squeeze the contraction to get the most benefit
  • In addition to the reverse curls shown above, use hammer curls and barbell curls to blast the forearms while adding size & strength to your biceps! Using a preacher bench can also help to further isolate the forearms and prevent any cheating.
  • Improving your grip strength can help you push more weight in all your exercises. Its as simple as squeezing the bar as hard as you can, for 5-10 seconds, at the end of each set. Using thicker bars can also help in boosting grip strength.

Sample Forearm Workout

As we mentioned earlier, its better to fit your forearm training into a well-structured, total body workout program...

So if you feel that you've been training long enough and have a good amount of muscle on your body and decent strength in major compound lifts, then you can try the sample forearm workout below:

Reverse Wrist Curls: 2-3 sets of 8-10 reps
Wrist Curls: 2-3 sets of 12-15 reps
Dumbbell Pronation: 2-3 sets of 12-15 reps
*wrist curls can be done on a bench or behind-your-back if the bench makes your wrist hurt

Depending on your full weekly routine and how you train back & biceps, this forearm workout can be done once a week and no more than twice. Don't rest more than 60-90 seconds between sets.

 Discover the Secrets to Developing a Perfectly Balanced, Ripped Physique (95% of Gym Rats Have No Clue About This)


Upper: Abs | ArmsBack | Chest | Shoulders | Forearms | Biceps | Triceps | Lats | Full Upper
Lower: Quadriceps | Hamstring | Glutes | Calves | Full Lower