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Forearm Focus

June 06, 2013 2 min read

Struggling with your forearmworkout? Almost nothing looks more ridiculous than bulging biceps and pecs paired with pipe-cleaner forearms. We’ve compiled a quick and easy forearm workout that will help you achieve the right balance between Popeye and Olive Oyl. Strong forearms will help you build stronger biceps and triceps. Not only will your arms look more balanced, but stronger forearms add to overall muscle completeness and a stronger grip will increase your upper body endurance. Word of warning: Do your forearm exercises last. Your forearms are secondary or tertiary movers in many other exercises, and tiring them out in the beginning of your workout can lead to early fatigue, or worse, serious injury.

Reverse Wrist Curls

You can do this forearm exercise with dumbbells or a barbell. Just keep in mind that if you’re using a barbell, you’ll want to make sure you’re using both arms evenly. Don’t just let your dominant side do all the work. Step 1: Grab your weight with an overhand grip and begin sitting down with your wrists positioned on your knees. Step 2: Using only your hands and wrists, bring your weight up as high as you can. Your forearms must not leave your your thighs. Step 3: Lower your weight down again. Go as low as you can.

Standard Wrist Curls

Again, you can do this forearm exercise with dumbbells or a barbell. Step 1: Begin seated with your forearms on your thighs. Hold your weight palms up. Flex your wrists up as high as you can without lifting your forearms off your thighs. Step 2: Lower your hands down, extending your wrists as far toward the floor as you can. Once again, be mindful not to lift your forearms off your legs.

Reverse Bicep Curls

Dumbbells or barbells work for this forearm exercise too. Reverse bicep curls not only target your forearms, but as the name indicates, they also work your biceps. More bang for your buck! Step 1: Stand with your feet positioned hip-width apart and grip your weight(s). Keep your chest lifted and your back flat. Ensure your elbows are tucked into your sides. Step 2: Bring your hands up to the top of your chest. Pause and fully contract your forearms, and then lower your weight back down again.


Doing grip strength exercises are also a great way to condition your forearms. Best of all, you can do them almost anywhere, any time. You can get stress balls for just a couple of bucks and squeeze them at work, watching TV, waiting in line. Aim for 2-3 minutes of squeezing and releasing on each hand. You can do this daily, but will see improvements in grip strength if you do it even 2-3 times a week.

Check out our DailyHiit workout routines in order to help you build and sculpt the rest of your arms.

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