Most training programs will not focus on forearm workouts. It is true you will work your forearms with most triceps or biceps exercises, but to get a balanced and strong looking arm you need to start adding forearm workouts to your routine.
As I write this, both my forearms are incredibly sore because I helped a friend carry a sofa to his new home on the 6th floor of a building. That only reminded me how much we neglect our forearms when working out or while developing our training routine. You can change that right now.
Below you will find 3 incredibly demanding forearm workouts that will increase the size and strength of your arms. Below that, you will also discover new exercises that you can simply add to your already workout routine if you don’t feel like spending too much time on these forearm workouts.
The forearms muscles perform wrist and finger flexion, wrist and finger extension, as well as supination of the hand.
1. The Perfect Forearm Workout
- Prone wrist curls – 2 sets of 12-15 reps
- Wrist curl ladder – 2 sets to failure
- Reverse wrist rolls 1, 2, 3, 4, etc seconds
- Reverse barbell curls 1, 2, 3, 4, etc seconds
- Radial / ulnar deviation – 2 sets of 12-15 reps
- Supination / pronation – 2 sets of 12-15 reps
- Clip grip combo – 2 superset to failure
- Clip squeezes to failure
- Clip squeeze wrist rocks to failure
* Perform one lap of dumbbell farmer’s carries between each set
This workout was designed by Jeff Cavaliere from Athlean-X. He was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. In his channel, he delivers clear information without noise.
2. Science-Based Forearm Workout
- Barbell suitcase holds
- Standing wrist curls
- Standing wrist extensions
- Reverse Curls
- Wrist rollers
This workout was designed by Jeremy Ethier, founder of Built with Science, and a fitness expert who combines science with training and nutrition to give the best tips and deliver good information to his viewers.
According to him, however, you don’t need to focus solely on forearm workouts as you normally should be doing some kind of forearm exercise with your tricep and bicep exercises.
So you should add the reverse curls to your normal “arm training” day while performing some of the other exercises 2-3 times per week.
“Use lighter weights and higher reps for the wrist movements to avoid any initial wrist pain.”
3. 6-Minute Forearms Workout
- Reverse wrist curl – 1 minute
- Dead hang – 1 minute
- Wrist flexion rolls – 1 minute
- Dumbbell farmer’s carry – 1 minute
- Wrist roll backwards – 30 seconds
- Wrist roll frontwards – 30 seconds
- Dead hang – 1 minute
The last on the list of our forearm workouts is again designed by Jeff Cavaliere from Athlean-X. This exercise will take no more than 6 minutes, but you will feel like you have no strength left in your grip or forearms to do anything else after it.
Bonus – Forearm Exercises
As mentioned before, to grow bigger and stronger forearms you don’t need to set a day to target this muscle specifically. Your bicep and tricep exercises should already be hitting your forearms to a smaller extent.
However, if you still want to get stronger forearms but do not want to spend too much time on them, you may simply add some of these exercises to your training routine. A good take is to add one of these exercises at the end of your workout routine to see fast improvements.