The forearms are a muscle group often overlooked when it comes to bodybuilding training. In muscle magazines, you see hundreds of biceps and triceps routines, but very rarely do you see forearms mentioned. Probably 75% of bodybuilders don’t train them with direct work. Many professional bodybuilders feel forearm training causes them to grow, which detracts visually from the upper arms. After all, there is no such thing as “upper arms are too big” in professional bodybuilding, and the smaller the forearms, the bigger the upper arms look (within reason).

As a result, many bodybuilding routines omit this important body part from weekly training. This leads to the forearms being underdeveloped, but also another problem which many lifters aren’t aware of. The forearms and grip become the weak link in exercises such as deadlifts, rows, chins, and many others. Therefore, the back will be unable to develop to its maximum because the grip will fail on these exercises before the back does. Strengthening the back using bodybuilding movements helps to limit this problem. Here are a few exercises which can lead to more complete forearms development, both for aesthetic purposes (for the judges) and for strength purposes (for compound exercises).

Wrist curls

These are the standard movement for adding size and thickness to the “ball” of the forearms muscle, and should be completed at least once per week at the conclusion of the biceps workout. They can be completed with dumbbells hanging to the side, or seated on a bench using a barbell with minimal weight.

Zottman curls

These are also known as reverse-grip barbell curls, and are very easy to complete at the end of bicep training, as they do hit the biceps as much as the forearms. This exercise simply involves taking a reverse grip, and completing barbell curls as per usual. You can use heavy weight, and a fair amount of cheating the weight is acceptable as well. Train just as if you were doing standard barbell curls, with the same intensity and dedication.

Static plate hold

At the conclusion of your biceps/forearms workout, pick up a 45-pound plate. Carry it around the gym for as many minutes as you can, making your forearms and bicep/forearm tie-ins carry the brunt of the work. This will also assist in your grip strength, which is imperative in movements including deadlifting, rows, and others. It’s also a great way to improve lung endurance, as a desired side effect of the movement.

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