Forearm Workouts

Forearm workouts are neglected by most guys working out at the gym.

One reason is that most men assign greater importance to other muscle groups so they prefer to devote their time to doing chest, shoulder, legs, arms and back workouts which means there is little time left to work out forearms.

The second reason is because the forearm muscles are exercised as a secondary muscle group whenever we are doing any exercise that requires us to "grip" a bar or dumbell for example.

Thus, our forearms get a sufficient workout most of the time.

However, it is good to devote special attention to your forearms from time to time. Big forearms nicely complement big arms. On this page we have put together a forearm workout that is guaranteed to get your forearms bigger. It's a 12 week program that you can easily combine with another muscle group.

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>>Click here if you would like to see the muscle anatomy chart

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>>Click here if you would like to download and see the following bicep workouts in printable format (.PDF file format)

Forearm Workouts: 12-Week Routine

Forearms - 12 Week Routine

Weeks 1-6
Sets
Reps
Barbell wrist curl (over bench
3
10
EZ bar reverse-grip barbell curl
3
8
One-arm dumbbell wrist curl (over bench)
3
10/side
Weeks 7-12
Sets
Reps
Reverse-grip preacher curl
3
10
Seated cable wrist curl
3
10
EZ bar reverse-grip preacher curl
4
8 to 10

Exercise Notes

  • This routine should be done 2 times per week with at least 48 hours of rest before it is repeated. The first 6 weeks you will do one set of forearm exercises and the next 6 weeks you will change and do a different set. This helps maximize growth and avoids hitting a plateau.
  • Go heavy with the weight providing that you stay in the designated repetition range. In other words, if you are supposed to do, for example, 8 reps of a given exercise and you can do 10 or even 12 - that means you are not going heavy enough. Similarly, if you can only do 4 reps but you need to do 8 then you are going too heavy with the weights and need to lighten your weight load.
  • Make sure you eat well and take your supplements - ie. whey protein shakes before and after your workouts. Furthermore, taking ZMA and a multivitamin pill daily would also be advisable as it would aid in your muscle recovery and help boost your testosterone levels.
  • Equip yourself with a good pair of gloves that will protect your hands.


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