Forearm Exercises

Forearm Exercises

Reverse Curls

This exercise emphasises the brachialis muscles and the supinators muscles of your forearms.

Grip a barbell with your hands placed shoulder width apart. Palms of your hands facing down. Stand up right with your feet shoulder width apart. Let the barbell hang at arms length in front of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction. Slowly lower the barbell to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the movement slow and controlled. For variety you can use different types of barbells (i.e. an ez curl bar) to work the muscles at different angles. You can also do this exercise with a bar attached to a low cable pulley.

Barbell Wrist Curls

This exercise works the forearm flexor muscles.

Grab a barbell with your hands narrower then shoulder width apart. Palms of your hands facing up. Sit on a flat exercise bench, let your forearms rest on the bench, your wrists should be hanging over the end of the bench.

Using your forearm strength, curl the barbell moving only your wrists in a small semicircular arc. Hold the barbell at the top position for a second to maximize the peak contraction in the forearm flexors. Slowly lower the barbell back to the starting position. Repeat.

Tips - you may want to place your thumbs on the same side of the bar as your fingers. Some people find that this helps to isolate the forearm flexors better. Instead of doing this exercise on a flat bench you can do it in a seated position and have your forearms rest on your thighs and let the barbell hang over your knees.

Dumbbell Wrist Curls

This exercise is similar to the barbell wrist curls. It works the forearm flexor muscles.

Grab a pair of dumbbells and keep the palms of your hands facing up. Sit on a flat exercise bench, let your forearms rest on your thighs, your wrist should be hanging over the end of your knees.

Using your forearm strength, curl the dumbbells moving only your wrist in a small semicircular arc. Hold the dumbbell at the top position for a second to maximize the peak contraction in the forearm flexors. Slowly lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same with the other arm.

Tips - you may want to place your thumbs on the same side of the bar as your fingers. Some people find that this helps to isolate the forearm flexors better. You can also do this exercise with one arm at a time.

Barbell Reverse Wrist Curls

This exercise works the forearm extensor muscles.

Grab a barbell with your hands narrower then shoulder width apart. Palms of your hands facing down. Sit on a flat exercise bench, let your forearms rest on the bench, your wrists should be hanging over the end of the bench.

Using your forearm strength, curl the barbell moving only your wrists in a small semicircular arc. Hold the barbell at the top position for a second to maximize the peak contraction in the forearm extensors. Slowly lower the barbell back to the starting position. Repeat.

Tip - Instead of doing this exercise on a flat bench you can do it in a seated position and have your forearms rest on your thighs and let the barbell hang over your knees.

Dumbbell Reverse Wrist Curls

This exercise is similar to the barbell reverse wrist curls. It works the forearm extensor muscles.

Grab a dumbbell with one hand and have the palm of your hand facing down. Sit on a flat exercise bench, let your forearm rest on the bench, your wrist should be hanging over the end of the bench. Place your empty hand on your knee to support your body.

Using your forearm strength, curl the dumbbell moving only your wrist in a small semicircular arc. Hold the dumbbell at the top position for a second to maximize the peak contraction in the forearm extensors. Slowly lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same with the other arm.

Tip - Instead of doing this exercise on a flat bench you can do it in a seated position and have your forearm rest on your thigh and let the dumbbell hang over your knee.