Forearms Workout
Forearms are grouped under upper body. They are categorized into three muscle groups:
- Flexor – Anterior part of forearms (Green in above diagram)
- Extensor – Posterior part of forearms (Yellow in above diagram)
- Brachioradialis – Connecting Forearms and Arms (Blue in above diagram)
If you really want to achieve thick, powerful look of your forearms, all the three muscles need to be well trained. Below I have covered few exercises for each muscle groups.
Barbell Wrist Curls
Main Area Targeted: Flexor muscles
This exercise can also be performed with a dumbbell by single-handed.
Steps:
- Start by resting both forearms across a flat bench with your wrists and hands hanging off the edge while holding the barbell with under-hand grip.
- Allow the weight to roll to the ends of your fingers, opening your fingers toward the floor.
- Roll the weight up in your fingers and continue drawing your wrists in an upward motion to a point that your knuckles point toward the ceiling.
- Briefly pause before slowly returning your hands to the starting position. If performing single-handed curls, the technique is the same, only done with one hand at a time.
- Repeat the movement for 10 to 12 repetitions over two to three sets.
Barbell Reverse Wrist Curls
Main Area Targeted: Extensor muscles
This exercise can also be performed with a dumbbell by single-handed.
Steps:
- Sit on a flat bench and lay your forearms on your lap while holding a barbell with overhand grip. Using only your hands and wrists, reverse curl the barbell up toward the ceiling as high as possible, keeping your forearms flat on your lap.
- Briefly pause before slowly returning your hands to the starting position.
- Repeat the movement for 10 to 12 repetitions over two to three sets.
Reverse Preacher Curls
Main Area Targeted: Brachioradialis, Extensor muscles
Secondary Area Targeted: Biceps
Steps:
- Grip an EZ Bar with a shoulder width overhand grip by resting it on preacher bench.
- Exhale and slowly lift the EZ Bar towards inside.
- Pause for a second to fully contract the forearms, then slowly lower the bar back down.
- Inhale while returning to the start position. Complete three sets of 12 to 15 repetitions.
Cable Hammer Curls with Rope
Main Area Targeted: Brachioradialis, Brachialis
Steps:
- The execution for these is the same as a regular dumbbell hammer curl, except that you’ll be using a rope attachment set at the bottom of a cable machine.
- Take a large step back, and hold onto the rope using a neutral grip with your hands spaced slightly inside of shoulder width. Keep your elbows tucked in toward your sides and don’t let them flare outward.
- Simply curl the rope up until you feel a strong contraction in your brachioradialis, and then lower it back down before repeating.
- Repeat the movement for 10 to 12 repetitions over two to three sets.