Forearm is the region between the wrist and the elbow, they are small muscles and stubborn to grow because of their higher composition of slow-twitch fibers, if your job involves lots of physical works, such as mechanic, farm work, or lifting stuff in the store, you probably don’y need to train too much your forearms, but if not, you should give more attention to your forearms.
Strengthening your forearms will improve your power of grip, it is important in almost all kinds of exercises, specially biceps and back exercises, because if you can’t grip you can’t lift properly, unless you want to use straps which I personally don’t recommend, bececause it will help you only from sliding the weight and lift the last 1 or 2 reps extra, straps will not help you to have better grip.
You have weak forearms, straps really for weak people, the purpose to train your forearms so you have strong grip and never have to use straps in your training and you will have the ability to grasp heavy weights.
Forearms have three muscle group.
If you turn your palms upwards, it will be the outer side of your forearms, workouts like reverse curl or hammer.
The inner muscle of your forearms palms towards up, responsible for extention of the wrist and fingers.
A group of muscle which located on the anterior side of forearms when palms face down.
Training forearms involves lots of wrist curls, and you have to put lots of volume exercises to increase the pump, you should do 60 plus reps every workout for 3 sets without taking too much rest times to blow them up. and you can train your forearms up to three times a week, before the days which is not requires too much grip.
Here are the best forearm workouts to have a beast like grips.
1- Wrist rotation with straight bar
Stand straight and hold a straight bar shoulder width palms facing down, this is your starting postion.
Start alternating on each of your hands as you are rolling a paper by extending your wrist, then reverse the movement to opposite direction until failure.
2- Standing barbell behind the back wrist curl
Stand straight and hold a barbell arms extended behind your glutes palms facing backwards, feet at shoulder width apart ad face looking forward, this is your starting position.
Start raising the barbell by rotating your wrist only towards ceiling without moving any other part of your body, and hold the contraction a moment, then go back to starting position, and put the bar back on the rack by bending your knee or have a partner to take the barbell from you.
Another variation: You can also perform this exercise with dumbbells.
3- Seated palms up barbell wrist curl
Seat one of the end of a straight bench without back support, your feet flat on the floor and legs little wider than shoulder width, hold a barbell with both hands shoulder width with palms facing up, lean your back little forward and rest your forearms on your thighs and your wirst on the top of you knees, this will be your starting position.
Grip the bar tight and lower the bar down as much as possible then raise the bar as high as possible until you feel the full contraction of your forearms muscles, the only part should move is your wrist.
- You can perform this exercise with using dumbbells on each hand.
- You can perform this exercise with using low pulley cable bar attached seating on a bench.
4- Seated one arm palms up dumbbell wrist curl
Seat on the end of a straight bench without beck support, your feet flat on the floor and little wider than shoulder width, hold a dumbbell with one hand palms facing up, lean your upper body little forward and rest your forearm on your thighs and your hand on top of your knees, this is your starting position.
Grip the dumbbell tight and lower as much as possible the raise it as high as possible until you feel the full contraction of your forearms muscles, the only part should move is your wrist.
5- Finger curl
Seat on the end of a straight bench without back support and your feet flat on the floor, hold a barbell with both hands close grip, lean your upper body forward and rest your forearms and elbows on the bench and your upper arms will be between your inner thighs, hand on top of the end of the bench, this will be your starting position.
Start lowering the weight by rolling on your fingers as far as possible, then curl the bar as high as possible with rolling on your finger gain upwards, until you feel the contraction your forearms muscles, grap the bar up and close your palms at the top of the movement.
6- Palms down barbell wrist curl on a bench
Kneel down on your knees across a flat bench, and hold a barbell with both hands palms facing down and rest your arms on the bench so your hand hanging the other side of the bench, this is your starting position.
Curl your wrist upward as high as possible then lower it down to starting position, your wrist must move only.
- You can perform this exercise with using dumbbells
7- Seated palms down dumbbell wrist curl
Seat one of the end of a straight bench without back support, your feet flat on the floor and legs little wider than shoulder width, hold dumbbells on each hand shoulder width with palms facing down, lean your back little forward and rest your forearms on your thighs and your wrist on the top of you knees, this will be your starting position.
Grap the dumbbells tight and raise them as high as possible then go back to starting position, the only part should move is your wrist.
- You can perform this exercise with one hand at a time.
- You can perform also with barbell seated on a straight bench.
8- Wrist roller
Stand straight legs shoulder width apart, and hold the wrist roller palms facing down and arms extended forward parallel to the floor in front of you, the roller must be not wrapped when starting and entire body must not move except your forearms, this is your starting position.
Start rotating your wrist one at a time to bring the weight to top by using your forearms muscles, then go back down by rotating the roller backwards until the weight reach down to starting position.
Another variation: If wrist roller not available in your gym, you can perform this exercise with barbell or dumbbell with same position, and raise your wrist upwards.
9- plate pinch
Put two plates together and grap with your fingers from one side and your thumb other side, this is starting position.
Squeeze the plates with your fingers and thumbs as long as you can, if you feel the weight will fall down, bend your knees and put the plates down, rest then continue again.
10- reverse barbel cur
Stand up with your back straight, hold the barbell to shoulder width palms facing down, arms straight and barbell resting on your thighs, this is your starting position.
Keep your upper arms straight close to your body and don’t move, raise the barbell up using your forearms only, the barbell reach to shoulder level, then bring it down to starting position.
11- reverse preacher curl
Stand on the straight side of the preacher bench with your chest against it and your upper arms resting on the other side of the preacher curl, hold the straight bar shoulder level with your arms extended aligned on bench, bicep fully stretched palms facing down, this will be your starting position.
Curl the bar up as high as you can, until the bar reaches your shoulder level, then lower the bar down to starting position
12- Behind the back cable curl
Attach D-handle to low pulley cable, stand and your back facing the pulley frame, grap th D-handle with right hand palms facing forward and step forward until you feel tension on the cable, and bring your left leg forward, and your hand drawn slightly behind your body, this your starting postition.
Curl the cable without allowing your elbow to point forward,upper arm close to your body, then go back to starting position.
(pictures will come soon)