Curated By Ebenezer Samuel, C.S.C.S.
When you think of training arms, there’s a good chance you think biceps, triceps, and shoulders. But how often do you train your forearms?
Truth is, they could use a bit of dedicated work too. A meaty pair of forearms not only helps round out your physique, but it can make you stronger at other exercises, like pull-ups, deadlifts, and rows. Those movements challenge you to tightly grip a heavy weight, and training your forearms hones that grip.
This doesn’t mean you need to do a full forearm workout, but you can regularly throw one or two forearm exercises at the end of your other sessions. Start with these moves, which hit all the functions of your forearms.
1. FARMER’S MARCH
One of best ways to train your grip is to challenge that grip. You do that in the farmer’s march (and get a heavy dose of core work too). Stand holding dumbbells at your hips, abs tight and shoulder blades squeezed. Tighten your grip around the bells as much as possible. Begin to march in place, battling to keep your hips and shoulders square.
Do this for 40 seconds, then rest 20 seconds. Do 3-4 sets.
2. REVERSE GRIP CURL
One of your meatiest forearm muscles is the brachioradialis. It gets work during biceps curls and hammer curls, but if you want to focus on it even more, do the reverse grip curl. To do it, set up just as you would for a biceps curl, then flip your palms so they face behind you. Curl up as high as you can, aiming to keep your elbows tight to your torso. Lower back down.
Hit 3 sets of 10-12 reps, and use a light weight; these are harder than you think.
3. WRIST CURL
One of your forearm’s key responsibilities is to flex your wrist, and that’s the focus of the wrist curl. This is a small motion, so use a light weight to insure you go through the full range of motion. Set up behind a bench kneeling with just your forearms on the bench, abs and glutes tight, palms facing the ceiling. Your hands should be holding dumbbells and hanging off the bench. Let the weight of the dumbbells stretch your wrists downwards so your palms face forward, then flex your wrists hard, curling the weights upwards so your palms face you.
Do 3 sets of 15 reps.
4. PARALLEL-PAUSE WRIST TWIST
Your forearms muscles most underrated responsibility: It helps you rotate your entire forearm. Work on that with the wrist twist. Hold dumbbells at your sides, then curl them up until your forearms are parallel to the ground. Maintain that position while twisting your wrists back and forth.
Do this for 40 seconds, then rest 20 seconds. Do 3-4 sets.
Ebenezer Samuel, C.S.C.S.
Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.
His current training regimen includes weight training, HIIT conditioning, and yoga.
Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.