There are several forearm workouts to build strong forearms. The top four forearm exercises for attaining the best forearms are:
- Barbell wrist curls
- Barbell reverse wrist curls
- Dumbbell wrist curls
- Dumbbell reverse wrist curls
The method of performing these four forearm workouts are explained as follows:
Barbell wrist curls:
- This is the basic forearm exercise and it works on the forearm flexor muscles.
- In this workout, sit on the flat bench by laying your forearms on your lap.
- Hold the barbell by keeping your palms up.
- Curl the barbell up towards the ceiling as high as possible with your wrists and hands by keeping your forearms flat on your lap.
- Now come to the starting position by allowing the barbell to roll the way into your finger tips.
- Repeat this process for 5 to 10 times.
Barbell reverse wrist curls:
- This is the basic forearm exercise and it works on the forearm extensor muscles.
- In this workout, sit on the flat bench by laying your forearms on your lap.
- Hold the barbell by keeping your palms down.
- Reverse curl the barbell up towards the ceiling as high as possible with your wrists and hands by keeping your forearms flat on your lap.
- Come to the starting position by lowering the barbell down as far as you can.
- Repeat this process for 5 to 10 times. [Other Barbell Workouts]
Dumbbell wrist curl:
- This is one of the forearm workouts that allow you to work on each forearm individually by targeting your forearm flexors.
- This forearm workout helps to develop proportion and balance between two forearms.
- In this workout, sit and hold the dumbbell with your underhand grip by resting your forearm on the bench between your thighs and by placing your wrist just beyond the edge of the bench.
- Now allow the dumbbell to roll down the palm towards the fingers and flex your wrists by curling the dumbbell back up.
- After performing desired number of repetitions with one arm, switch on to the other arm.
Dumbbell reverse wrist curl:
- This exercise allows you to work on each forearm individually by targeting your forearm extensors.
- This workout also helps to develop proportion and balance between both forearms.
- In this workout, sit and hold the dumbbell with your overhand grip by resting your forearm on the bench at the angle of 90 degrees.
- Hold the dumbbell off the side of the bench; this position will be more comfortable on the wrists.
- Slowly lower the dumbbell as far as you can, then perform the reverse curl by positioning your dumbbell back up and by flexing your wrists.
- After performing desired number of repetitions with one arm, switch on to the other arm. [Other Dumbbell Workouts]
These are the four forearm workouts which will help to buildup your forearm. But, it is necessary to practice these workouts in the presence of fitness trainer for the first time.
