Forearms Workout

 

Forearms are grouped under upper body. They are categorized into three muscle groups:

1. Flexor – Anterior part of forearms (Green in above diagram)
2. Extensor – Posterior part of forearms (Yellow in above diagram)
3. 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:

1. 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.
2. Allow the weight to roll to the ends of your fingers, opening your fingers toward the floor.
3. 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.
4. 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.
5. 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:

1. 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.
2. Briefly pause before slowly returning your hands to the starting position.
3. 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:

1. Grip an EZ Bar with a shoulder width overhand grip by resting it on preacher bench.
2. Exhale and slowly lift the EZ Bar towards inside.
3. Pause for a second to fully contract the forearms, then slowly lower the bar back down.
4. 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:

1. 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.
2. 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.
3. Simply curl the rope up until you feel a strong contraction in your brachioradialis, and then lower it back down before repeating.
4. Repeat the movement for 10 to 12 repetitions over two to three sets.