These eight forearm exercises should set you on your way to building attractive arms. To start a forearms workout, I'd begin with barbell wrist curls and reverse wrist curls (technique on how to do these follows). That would be one exercise for each the extensors and the flexors, start with 4 sets of 6-10 reps a set. Look below to see which muscles I'm referring to. Basically, you have your extensors on top of your forearm and your flexors, underneath your forearm. If you are developing your forearms as a bodybuilder or want to begin to body-build it is wise that you read everything on this webpage.
An advanced forearm workout program can do a triset of Wrist Curls, 4 sets of 10 reps, Reverse Curls, 4 sets of 10 reps, and One-Arm Wrist Curls, 4 sets of 10 reps. A triset means there is no rest in between workouts until the triset is complete. To vary your forearm workout, try Preacher Bench Reverse Curls, 4 sets of 8 reps each, Behind-the-Back Wrist Curls, 4 sets of 10 reps each and One-Arm Wrist Curls 4 sets of 10 reps each.
A competitive level forearm workout program for those that compete would be Barbell Reverse Wrist Curls, 4 sets of 10 reps, Barbell Wrist Curls, 4 sets of 10 reps and One-Arm Dumbbell Wrist Curls 4 sets of 10 reps. The forearm workout can be done a total of 2 times per week, or a total of 3 times per week depending on how much time you have.
Purpose: To develop the inside (flexor) muscles of the forearms. Heavy Barbell Curls make the forearms work very hard, but Wrist Curls allow you to more fully isolate these muscles.
Execution: 1) Take hold of a barbell with an underhand grip, hands close together. Straddle a bench with your forearms resting on the bench but with your wrists and hands hanging over the end, elbows and wrists the same distance apart. Lock your knees in against your elbows to stabilize them. 2) Bend your wrists and lower the weight toward the floor. When you can't lower the bar any farther, carefully open your fingers a little bit and let the weight roll down out of the palms of your hands. Roll the weight back up into your hands, contract the forearms, and lift the weight as high as you can without letting your forearms come up off the bench. Forearms, like calves, need a lot of stimulation to grow, so don't be afraid to make them really burn.
Purpose: To isolate and develop the forearms. This is a variation of Wrist Curls that allows you to isolate one forearm at a time.
Execution: 1) Take hold of a dumbbell and sit on a bench. Lean forward and place your forearm on your thigh so that your wrist and the weight extend out over the knee, with your palm and the inside of your forearm facing upward. Bend forward, reach over with your free hand, and take hold of the elbow of the working arm to stabilize it. Bend your wrist and lower the weight as far as possible toward the floor, opening your fingers slightly to let the dumbbell roll down out of your palm. 2) Close your fingers again and, keeping the effort in your wrist, rather than the biceps, curl the weight up as high as you can. Finish your repetitions, then repeat using the other wrist.
Purpose: To develop the flexor muscles of the forearm. This is a real power exercise for the forearm flexors, and you can go for the heaviest possible weight.
Execution: 1) Back up to a barbell rack and grasp a bar. Lift it off the rack and hold it down at arm's length behind you, hands about shoulder width apart, palms facing toward the rear. 2) Keeping your arms steady, open your fingers and let the bar roll down out of your palms. Close your fingers, roll the bar back up into your hands, and then lift it up and back behind you as far as possible, flexing your forearms. Make sure only the wrist moves in this exercise.
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