Are you looking for some effective forearm exercises? Well, here you can find a selection of exercises that you can include in your workout to help get huge forearms.

Forearm Exercise 1: Barbell Reverse Preacher Curls

  

MAIN MUSCLE WORKED: Forearms

OTHER MUSCLE WORKED: Biceps

EQUIPMENT: Barbell

PREPARATION: Grab a relatively light barbell and use an overhand grip. Lean face forward on flat preacher bench and support upper arms against the pad.

EXECUTION: Curl the barbell up keeping your elbows in contact with the bench in a semi-circular motion until forearms and biceps touch. Slowly return to the start position and repeat required repetitions.

POSTURAL CUES: Do not use momentum.

Forearm Exercise 2: Hammer Curls

  

MAIN MUSCLE WORKED: Forearms

OTHER MUSCLE WORKED: Biceps

EQUIPMENT: Dumbbells

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold dumbbells at arm’s length, palms facing forward away from body against the thighs.

EXECUTION: Curl dumbbells straight up from thighs, keeping the base of the dumbbells pointed toward the floor and return to starting position.

POSTURAL CUES: Keep elbows tucked in and dumbbells into body.

Forearm Exercise 3: Barbell Reverse Curls

MAIN MUSCLE WORKED: Forearms

OTHER MUSCLE WORKED: Biceps

EQUIPMENT: Barbell

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold barbell at arms length with palms facing towards the body against the thighs.

EXECUTION: Inhale to prepare for exercise and lift the dumbbells on exhalation from the thighs to the shoulders in a straight line, keeping the elbows tucked into the sides and lower barbell back slowly.

POSTURAL CUES: Keep elbows tucked in.

Forearm Exercise 4: Cable Reverse Curls

  

MAIN MUSCLE WORKED: Forearms

OTHER MUSCLE WORKED: Biceps

EQUIPMENT: Pulley or cables

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold handle with palm facing towards the body against the thigh.

EXECUTION: Inhale to prepare for exercise and lift the cable on exhalation from the thigh to the shoulder in a straight line, keeping the elbows tucked into the sides. Lower the pulley back to thigh on exhalation in a slow, controlled movement. Repeat required repetitions on one arm and repeat with the other arm.

POSTURAL CUES: Slow controlled movement.

Forearm Exercise 5: Zottman Curls

  

MAIN MUSCLE WORKED: Forearms

OTHER MUSCLE WORKED: Biceps

EQUIPMENT: Dumbbells

PREPARATION: Hold a dumbbell in one hand and face the palm to the body.

EXECUTION: Turn the palm up and curl the dumbbell up so as to try and touch it to your shoulder. Slowly lower back to starting point once you reach the top of the movement. Slowly rotate the wrist prior to descending so that your palms now are facing outward. Return to the start position and repeat required repetitions then so the same with the other arm.

POSTURAL CUES: Control movement and rotation.

Forearm Exercise 6: Barbell Wrist Curls

  

MAIN MUSCLE WORKED: Forearms

EQUIPMENT: Barbell  

PREPARATION: Grasp bar with narrow to shoulder width underhand grip in a seated position. Rest forearms on thighs with wrists just beyond knees

EXECUTION: Roll barbell out of the palms down to the fingers. Grip barbell back up and flex wrists. Lower and repeat required repetitions.

POSTURAL CUES: Keep elbows at wrist height to maintain resistance.

Forearm Exercise 7: Barbell Reverse Wrist Curls

  

MAIN MUSCLE WORKED: Forearms

EQUIPMENT: Barbell

PREPARATION: Grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees

EXECUTION: Hyperextend wrist and return until wrist are fully flexed. Repeat required repetitions.

POSTURAL CUES: Controlled movements.

Forearm Exercise 8: Dumbbell Wrist Curls

MAIN MUSCLE WORKED: Forearms

EQUIPMENT: Dumbbell

PREPARATION: Roll dumbbell out of the palms down to the fingers. Grip dumbbell back up and flex wrists. Lower and repeat required repetitions and do the same with other hand.

EXECUTION: Roll barbell out of the palms down to the fingers. Grip barbell back up and flex wrists. Lower and repeat required repetitions.

POSTURAL CUES: Controlled movements.

Forearm Exercise 9: Dumbbell Reverse Wrist Curls

  

MAIN MUSCLE WORKED: Forearms

EQUIPMENT: Dumbbell

PREPARATION: Grasp dumbbell with overhand grip.

EXECUTION: Hyperextend wrist and return until wrist are fully flexed. Repeat required repetitions and then do the same with other arm.

POSTURAL CUES: Controlled movements

Forearm Exercise 10: Standing Barbell Wrist Curls

  

MAIN MUSCLE WORKED: Forearms

EQUIPMENT: Barbell

PREPARATION: Grasp bar with narrow to shoulder width underhand grip in a standing position.

EXECUTION: Roll barbell out of the palms down to the fingers. Grip barbell back up and flex wrists. Lower and repeat required repetitions.

POSTURAL CUES: Keep elbows at wrist height to maintain resistance.

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