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A Great Forearm Workout For Building Muscle At Home

There are several ways you can work your forearms and they also get trained as secondary muscle groups in certain weight lifting exercises.

Most back exercises will have a benefit to your forearms, especially the rowing exercises and pull ups.

There are several exercise which hit the forearms directly. When doing these exercises you will notice a very fast build up in lactic acid and experience muscle burn quickly. The feeling of pumped forearms is great however you will want to train them at the end of your muscle building workouts otherwise you will not be able to do any other lifts.

You should train your forearms around twice a week and simply add one or more of the following exercises to your current workout and start experiencing the benefits.

No matter how hard you train your forearms you will not add size to your wrists. Your wrists are basically bone and skin and generally will not increase in size from training.

Remember

Like with all muscle building programs don't expect to get any gains in muscle size and strength if you are not following any sort of muscle building diet. Proper nutrition counts for 70% of muscle building success.

This forearm workout doesn't involve disappearing into a closet for an hour with your favorite top shelf magazine but it dose require either a barbell or set of dumbbells for the best results.

You do not need stacks of weights for the following forearm exercises and if the bar on its own is heavy enough then this will sometimes do.

Top Forearm Exercises

Hammer Curls

1. Stand upright, knees shoulder width apart and slightly bent and with dumbbells at sides.


2. Turn palms inward so they face body.


3. Curl dumbbells up slowly keeping your elbows close to sides.

Reverse Barbell Wrist Curls

1. Grasp barbell. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.


2. Hands and wrists should be hanging over the end of thighs.


3. Raise the weight by extending at the wrist (pulling hands back). Lower the weight and repeat as prescribed.


4. Remember to keep the forearms flat and supported on the thighs throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.

This forearm exercise can also be done with your palms facing up, this way you hit a different area of your forearms. (Barbell Wrist Curl)

Reverse Curls

1. Hold a barbell with and overhand grip and your palms facing your body.

2. Keeping your elbows at your side curl the barbell up to chest level.


3. Return to the starting position and repeat according the required repetitions.


This exercise focuses on the forearm muscles like the above.

The above forearm exercises can be combined into a great forearm workout. Depending on your current training experience and fitness levels, will determine how many exercises you do and how many sets and reps.

These forearm exercises can also be done with dumbbells.

Example 1

Do 1 set for each exercise and do as many reps as you can for each exercise until you cannot do any more.

Example 2

Do 3 sets of 15 reps for 1 exercise at the end of your current arm training workout.

There are an unlimited number of combinations you can choose from for your forearm workout. If you are following a home workout and don't own any weights then you could use household objects to add resistance such as bags of sugar or bottles of water.

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