Advanced Forearm Workouts
Are you looking for some effective advanced forearm workouts? Well, here you will find a selection of workouts to help you reach your goal and maximize your results.
Advanced Forearm Workout # 1
| Exercises |
# of sets |
# of reps" |
resting time* |
| Dumbbell Hammer Curls |
2-3 |
10-15 |
1 min |
| Barbell Reverse Curls |
2-3 |
10-15 |
1 min |
| Seated One Arm Dumbbell Palms Up Wrist Curls |
2-3 |
10-15 |
1 min |
" The forearms usually tend to respond better to high reps, a 10-15 reps range would work best for most people, but you may want to experiment for yourself and see what works best for you
* The forearms tend to recover fast that’s why it is always recommended to keep your resting time between sets to a minimum.
Advanced Forearm Workout # 2
| Exercises |
# of sets |
# of reps |
resting time |
| Reverse Barbell Preacher Curls |
2-3 |
10-15 |
1 min |
| Cable Hammer Curls |
2-3 |
10-15 |
1 min |
| Dumbbell Wrist Curls |
2-3 |
10-15 |
1 min |
Advanced Forearm Workout # 3
| Exercises |
# of sets |
# of reps |
resting time |
| Barbell Reverse Curls |
2-3 |
10-15 |
1 min |
| Zottman Curls |
2-3 |
10-15 |
1 min |
| Barbell Wrist Curls |
2-3 |
10-15 |
1 min |
Advanced Forearm Workout # 4
| Exercises |
# of sets |
# of reps |
resting time |
| Reverse Barbell Preacher Curls |
2-3 |
10-15 |
1 min |
| one arm cable Hammer Curls |
2-3 |
10-15 |
1 min |
| Seated One Arm Dumbbell Palms Up Wrist Curls |
2-3 |
10-15 |
1 min |
Advanced Forearm Workout # 5
| Exercises |
# of sets |
# of reps |
resting time |
| Seated one Arm Dumbbell Hammer Curls |
2-3 |
10-15 |
1 min |
| Wrist Rollers |
2-3 |
10-15 |
1 min |
| Cable Wrist Curls |
2-3 |
10-15 |
1 min |
Advanced Forearm Workout # 6.jpg)
| Exercises |
# of sets |
# of reps |
resting time |
| Standing Dumbbell Reverse Curls |
2-3 |
10-15 |
1 min |
| Barbell Wrist Curls |
2-3 |
10-15 |
1 min |
| Barbell Reverse Wrist Curls |
2-3 |
10-15 |
1 min |
Advanced Forearm Workout # 7
| Exercises |
# of sets |
# of reps |
resting time |
| Seated Dumbbell Reverse Curls |
2-3 |
10-15 |
1 min |
| Wrist Rollers |
2-3 |
10-15 |
1 min |
| Dumbbell Reverse Wrist Curls |
2-3 |
10-15 |
1 min |
Advanced Forearm Workout # 8
| Exercises |
# of sets |
# of reps |
resting time |
| Cable Reverse Curls |
2-3 |
10-15 |
1 min |
| Dumbbell Wrist Curls |
2-3 |
10-15 |
1 min |
| Barbell Reverse Wrist Curls |
2-3 |
10-15 |
1 min |
Looking for forearm exercises descriptions? Click here
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