Get Fanatical With Your Forearm Workout

A ferocious forearm workout will help you obtain a well-balanced arm. When we have great upper arms we want to balance out and finish off with a great forearm.

We want to stay away from puny, wimpy forearms. So, it’s a no-brainer to automatically add some forearm exercises to the mix.

Without strong forearms, you will lack the strength needed to increase your performance on lifts such as rows, deadlifts, weighted and non-weighted pullups. You might also miss out on other activities that require a good deal of forearm strength.

Big Brothers… Baby Brothers A Perfect Combo For Getting It Done

There are many small muscles involved in the composition of the forearm but the three main muscles that comprise the forearm are the forearm flexors, the forearm extensors and the brachioradialis. As a group these muscles are responsible for flexing and extending the wrists, they also help you grip objects.

The forearm flexors are located on the palm side of the forearm; they are stronger and larger than the forearm extensors, tasks at hand is finger flexion which allows you to grip objects.

The forearm extensors are located on the opposite side of the flexors, in other words they are on the backside of your forearm. These are the baby brother to the flexors and are responsible for flexing and extending the wrist.

The brachioradialis originates in the lower part of the upper arm and ends in the forearm; the responsibility of this muscle is to rotate the forearm.

Forearm Workout Factors

Forearms aren’t really that small. In reality they are probably a bit longer than your upper arm, if you were to measure the length… I think you would be surprised at the comparison.

If you struggle to gain any kind of mass, the hard in your face reality is... that you are going to have to work hard and focus your workout efforts on your skinny, itsy, bitsy forearms to make them sizeable. Below I’ve listed a little cheat sheet to try to help you out in your efforts to increase the size of your forearms, this way you will be able to focus on your forearm workout and you will know what exercises work which muscles.

  • Wrist curls: work the forearm flexors
  • Reverse wrist curls: work the forearm extensors
  • Wrist twists: work the brachioradialis

When performing these exercises, be consistent with your workout efforts, always allow for a full contraction of the muscle and strive for 100% dead on perfect form.

Below I’ve included one of my workout charts that I use when I work on my forearms, feel free to print it out and take it to the gym with you. I hope you enjoy it as much as I do and I hope it helps in your quest for lean and mean forearms, the kind of forearms that make people stop, look at you and say… WOW!

Short On Time??... No Problem Get A Quickie In, Get Ready For The Burn

Whether your short on time or you want to get a little extra added value in on your forearms… why not sneak in some wrist squeezies??

Pretty much you can do these wherever or whenever you want, you can do them seated or standing.

Squeeze your hands tight in the beginning position, then quickly thrust your fingers out so that they are straight. Do a minimum of 3 sets, with each set try to complete 50 to 100 reps, talk about burn!! Be ready for that.

With Dedication… Comes Power, Balance And Respect

With dedication to your forearm workout, the advantages are endless. Forearms enhance your upper arms, they balance your arms out and they give an overall appealing, powerful appearance to the arm as a whole.

In short, give your forearms some love and respect, as with all of your body parts… they really do matter, develop all of your muscles with balance and you will be one lean, mean, balanced and awesome machine!

› Forearm Workout

Top of page