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The Forearms

Forearms are frequently ignored by many casual athletes and even serious bodybuilders. Although forearms have never been considered as important as biceps, they should be trained with just as much intensity as any other part. Forearms are worked indirectly in almost every upper body exercise, whether it be as an aid to arm exercises, or to stabilize movements of larger parts of the upper body.

The Muscles of the Forearms

(1) Forearm Flexors: The forearm flexors are located on the inside of the forearm and are used to curl the palm down and forward.

(2) Forearm Extensors: The forearm extensor muscles curl the knuckles back and up.

Training the Forearms

Upper Forearms / Wrist Extensor Muscles

• Reverse Curls with a Barbell
• Reverse Curls with Dumbbells
• Reverse Curls on a Preacher Bench
• One-Arm Cable Reverse Curls
• Hammer Curls
• Reverse Wrist Curls

Inner Forearms / Wrist Flexor Muscles

• One-Arm Wrist Curls
• Barbell Wrist Curls
• Behind-the-Back Wrist Curls

Forearms Training Tips

It is important that you work your forearms throughout the entire range of motion with strict form. If you reach a sticking point in your forearms growth, you can use a priority principle and train your forearms by themselves for after you are rested and when you can put the most effort into your workouts with no interruptions from other bodyparts.

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