Beginner Forearm Workouts


Are you looking for some effective beginner forearm workouts? Well, here you will find a selection of workouts to help you reach your goal and maximize your results.

Beginner Forearm Workout # 1

Exercises # of sets # of reps" resting time*
 Standing Barbell Wrist Curls  1-3  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.

Beginner Forearm Workout # 2

Exercises # of sets # of reps resting time
 Dumbbell Wrist Curls  1-3  10-15  1 min

Beginner Forearm Workout # 3

Exercises # of sets # of reps  resting time
 Wrist Rollers  1-3  10-15  1 min

Beginner Forearm Workout # 4

Exercises # of sets # of reps resting time
 Dumbbell Reverse Wrist Curls  1-3  10-15  1 min

Beginner Forearm Workout # 5

Exercises # of sets # of reps resting time
 Zottman Curls  1-3  10-15  1 min

Beginner Forearm Workout # 6

Exercises # of sets # of reps resting time
 Cable Reverse Curls  1-3  10-15  1 min

Beginner Forearm Workout # 7

Exercises # of sets # of reps resting time
 Barbell Reverse Preacher Curls  1-3  10-15  1 min

Beginner Forearm Workout # 8

Exercises # of sets # of reps resting time
 Hammer Curls  1-3  10-15  1 min

Looking for forearm exercises descriptions? Click here

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  3. Advanced Forearm Workouts

  4. Intermediate Forearm Workouts
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