Home How To Guide Training Arms exercises 💪🏻The Best Forearms Exercises of All Time 

💪🏻The Best Forearms Exercises of All Time 

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🔥 The Best Forearms Exercises of All Time 

✅ Your forearms don’t get the respect they deserve. Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body will also look and function more symmetrically.

Forearms Exercises
Forearms Exercises

✅ Failing to train forearms results in weak grip strength, and let’s cut to the chase, skinny-looking arms. Target yours with these forearm exercises and sayonara to your skinny arms.

🚨 Barbell Wrist Curl

  • Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing up.
  • Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.
  • Keep your forearms pressed against your thighs throughout.

🚨 Barbell Wrist Curl – Standing; Behind Back

  • Stand up and hold the barbell behind you, arms extended, palms facing back.
  • Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.
    Keep your arms still throughout.
How to Forearms Workout
How to Forearms Workout

🚨 Wrist Extension

  • Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing down.
  • Raise the barbell up by extending your wrists and slowly lower it back down after a short pause.
  • Keep your forearms pressed against your thighs throughout.

🚨 Behind the Back Cable Curl

  • ✅ Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there is tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but do not allow your elbow to point forward.
Curl Forearms
Curl Forearms

🚨 THE WRIST CURL

✅ Start by sitting in a stationary position, taking a seat on the edge of your workout bench. Place your feet flat on the ground and your knees shoulder-width apart.

✅ Use lighter weights than you’d use for bicep curls and lift as little as 2kg weights in each hand, increasing them bit by bit if that feels easy. You can work one forearm at a time or both together

How to Forearms Curl
How to Forearms Curl

✅ Place your elbow on your thigh with your arm flat.

This puts most of the weight on your forearm instead of your bicep. It also supports your arm, so you can avoid injury. Curl the weight by moving only your wrist up and toward you. Try performing sets of both upward and downward wrist curls. You want to work both sides of the forearm so switch between upward and downward curls. Use slow and steady movements, maintain a good grip and perform for 12-15 reps.

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