When it comes to weight training, forearms are easily the most neglected body part. Too often we think, “Well my forearms get worked as a secondary muscle while working biceps. That should be enough.” Granted, the forearms do get some work during bicep and tricep workouts, however such attitudes are a sign of complacency, which will only slow down your gains. Fact is there are numerous benefits that come from giving your forearms a workout of their own. One such benefit is that working your forearms will help give you that “Iron Grip.” After all, who wants to shake hands with someone who grips like a fish? Another benefit is that it helps prevent carpel tunnel syndrome, which has become the plague of Business America. Check out the rehabilitative exercises that most doctors will prescribe for those suffering from carpel tunnel syndrome. They will look very familiar. And for those of us with massive egos, nothing catches the eye quicker when wearing a normal short-sleeve t-shirt than having a set of forearms that make Popeye look like a wuss.

Training a forearm directly is infinitely simple. The wrist can flex and it can extend. In short that means you can move the palm of your hand towards the elbow, or away from the elbow.

Upper Forearm Lifts When athletes do take the time to work their forearms, they usually do some wrist curls and call it good. This completely neglects the upper half of the forearm. Working both the top and bottom of the forearm will allow it to maximize its size potential. Plus focusing on the top muscle group will give it that nice looking “cap” on top. The following are some lifts for working the top of the forearm.

Reverse EZ Bar / Straight Bar Curls These are identical to the standard EZ Bar and Straight Bar Curls. The difference being you grip the bar palms down, instead of up. It is also advisable to use a slightly wider grip, as this will help the range-of-motion feel more natural. A key with reverse curls is to slow down on the downward motion. The negative stress will take a lot of tension off the bicep and place it on the top of the forearm. The EZ Bar works best because the angle it allows the hands and wrists to maintain, puts less stress on the joints and allows for heavier weights. If you do use the straight bar, use a lighter weight and stop immediately if you feel pain in the wrists.

Reverse Wrist Curls Seated on a bench, grip a straight bar, palms down, and rest your wrists on your knees. Grip the bar where it is most comfortable. Both close and wide grips are acceptable. Keep your forearms relatively flat against your legs and let your hands hang. Then curl the bar, using your wrist only, and hold for a split second at the top of each repetition. Try to keep you forearms stable, and do not allow them to rock off of your legs. This will prevent you from using momentum. The straight bar is preferable, as it will allow for a fuller range of motion. All the same, the range of motion will still be very short.

Hammer Curls Here’s a good way to hit both the biceps and forearms at the same time. Stand with your feet approximately shoulder width apart, or sit on a bench, palms facing your sides. With each arm, curl the weight up, keeping your upper arm and shoulder relatively stable. The natural tendency is to rotate the palm up towards the top of the lift. If you are specifically working the biceps, that is fine. However if your primary focus is on the forearms, keep your palms facing your sides throughout the entire lift. These can also be done on a preacher bench to add variety.

Lower Forearm Lifts These work the meaty underside of the forearm. Though the actual range of motion is similar with all of these lifts, it is good to mix them up in order to shock the muscles periodically.

Wrist Curls These can be done with either a straight bar or dumbbell. Seated on a bench, grip a straight bar or dumbbell, palms up, and rest your wrists on your knees. Grip the bar where it is most comfortable. Both closer and wider grips are acceptable. Keep your forearms relatively flat against your legs and let hands hang. Curl the bar, using your wrists only. Like Reverse Wrist Curls, keep your forearms relatively stable throughout each repetition. You can add degree of difficulty to this exercise by uncurling your fingers slightly at the bottom of each repetition.

Behind-the-Back Wrist Curls These are best done in a squat cage, with the bar resting on the safety bars. Stand with the bar behind your back. Grip the bar, keeping your hands close to your sides. Curl the bar with the wrist only. The range of motion on these is short; so don’t give in to the temptation to use your shoulders or upper arms.

Bench Wrist Curls These are a way of adding some variety to your forearm workout, and can be done with either a straight bar or dumbbell. Kneel alongside a bench and grasping a straight bar or dumbbell, palms up, rest your forearms across the bench. Let your hands hang off the other side and curl the bar, using the wrist only. Keep your forearms flat against the bench throughout the exercise. Using a bench makes it easier to isolate the muscle and not cheat.

Other Exercises The following are some optional exercises to help with grip and forearm strength. They are by no means mandatory, and should only be added to your workout after your forearms are relatively well conditioned.

Dumbbell Twists Seated on a bench, grasp a moderately heavy dumbbell and let your arm hang between your legs. Twist the dumbbell back and forth. Keep the dumbbell stable throughout the entire lift, and do NOT let it swing or use momentum. This can lead to wrist injury.

Dead Hang

These can either be done at the end of a set of pull-ups, or in and of themselves at the end of your forearm workout. Simply grip the pull-up bar and let your body hang, focusing on keeping your grip as long as possible. Try and increase the amount of time you can hang each time. Another variation is to hold a heavy dumbbell in each hand. Again, just try and hold on as long as you can before your grip gives out. These can also be done at the end of a set of shoulder shrugs.

Sample Forearm Workout

Forearms

Sets

Reps

Reverse EZ Bar Curls

3

8 to 10

Reverse Wrist Curls

3

12 to 15

Wrist Curls

3

8 to 10

Dumbbell Wrist Curls (with Bench)

3

12 to 15

Dead Hang From Pull-up Bar

1