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Forearm

EXERCISES

Any exercise that requires you to use your hands already works your forearms. Below are a few exercises that only work the forearms and nothing else. Use these if you feel your forearms are lagging behind the rest of your body. Be careful not to overtrain them!

Barbell Wrist Curls
  • Use a light weight.
  • Have your palms facing up.
  • Keep your elbows stationary on a bench or on your knees while sitting.
  • Most bodybuilders use a rep range between 12 - 15. Experiment to see what works best for you.

Reverse Wrist Curls
  • Same as the Barbell Wrist Curl except with a reverse palms-down grip.
  • Use a light weight.
  • Keep your elbows stationary on a bench or on your knees while sitting.


List of other forearm exercises...
  • Dumbbell wrist curls.
  • Standing barbell wrist curls.
  • Reverse preacher curls.