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Build Forearms

Function of forearms and how each exercise helps builds them.

Biceps has 2 functions. The forearms flexors help palm down movement and extensors help knuckles up movement. Therefore forearms are to be trained from 2 different angles for complete development.

Best Forearm Exercises

1. Barbell Wrist Curls - It works the front of the forearms and the inner aspect.

2. Reverse Wrist Curls - Works outside { extensors } of the forearms

These 2 exercises will suffice complete forearm development.

You can add other exercises for variety though.

1. Behind the neck wrist curls

2. Dumbbell one-arm wrist curls

3. Reverse Barbell Curls

Sample Forearm Exercise Workouts.

Perform Forearms once a week and not more than twice a week. As forearms also receive constant stimulation during bicep exercises they require less sets. I suggest once a week total forearm workout is sufficient for its complete stimulation.

How any Sets?

Forearms is a small muscle and used in all exercises. I suggest 6-8 sets of the best exercises will suffice the need.

Sample routine One { For beginners }

• Barbell Wrist Curls
• Reverse Wrist Curls

4 sets each of 10, 8, 6 and 4 reps.

Sample Routine 2 { for advanced }

• Barbell Wrist Curls
• Reverse Wrist Curls
• One arm Dumbbell Curls and Behind the neck curls are optional ones here.
  

Super set with lower weights to get a terrific pump.

4 sets each of 10, 8, 6 and 4 reps.

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