Your forearms consist of numerous muscles that work to flex and extend your wrists and fingers. The forearms are often left out of strength-training programs and considered a muscle group that does not need to be trained. However, training your forearms regularly can not only improve the appearance of your lower arms, but also improve your grip strength. Increasing your grip strength can improve your performance in other exercises, such as pullups, deadlifts and rows. Always check with your medical provider before beginning any new exercise program.
Step 1
Begin your forearm training with four sets of barbell reverse curls to target the brachioradialis, brachialis and the extensor muscles. The first set should be a warmup set, using a light weight, for 10 to 12 repetitions. Complete the three working sets using a weight in which muscle fatigue occurs between six and 10 repetitions. Stand with your feet apart and grasp a barbell using an overhand grip, hands spaced shoulder-width apart. Curl the bar up to your shoulders and slowly lower back down to the starting position. Repeat.
Step 2
Perform three sets of alternating dumbbell hammer curls to isolate the brachioradialis. Grasp a dumbbell in each hand. Stand with your arms at your sides, palms facing inward. Keeping your elbows to your sides throughout the movement, raise one dumbbell up until your forearm is vertical. Lower the dumbbell down to starting position, maintaining control, and repeat with the other arm. Select a weight in which muscle fatigue occurs between eight and 12 repetitions.
Step 3
Strengthen the extensor muscles, located in your forearms, by performing reverse wrist curls in two sets of 12 to 15 repetitions. Sit with your forearms resting on your thighs or a bench. Grasp a barbell using an overhand grip and with your hands slightly flexed. Curl the barbell back toward your body and pause for a moment before returning to starting position. Use slow and controlled repetitions, and a light barbell, when performing this exercise.
Step 4
Perform barbell wrist curls to strengthen the flexor muscles in your forearms. Reverse your grip on the same barbell used for the reverse wrist curls. Grasp the barbell with an underhand grip, slightly extending your wrists and with your forearms resting on your thighs or the bench. Curl your wrists upward; pause for a moment when your wrists are fully flexed before lowering back down to starting position. Repeat for two sets of 12 to 15 repetitions.
Step 5
Perform your forearm exercises at the end of your arm or back workout. Because the forearm muscles are smaller muscles, they will grow fatigued more quickly than larger muscles, such as the ones in your back or biceps. Performing forearm exercises at the beginning of your routine may hinder your performance when training other muscle groups.
Tips and Warnings
Include other exercises in your weekly weight-training routine that require significant grip strength, such as pullups, deadlifts and bent-over barbell rows. This will also help improve your forearms.
