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Forearm Workouts!
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Forearm Workouts!

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Build big thick, and powerful forearms....

Forearme Anatomy - Brachialis & Flexors[Anatomy Chart and Workouts]
MUSCLE ORIGIN INSERTION PRIMARY FUNCTION(S)
Brachialis Anterior humerous Ulnar tuberosity and coronoid process of ulna Flexion at elbow
Brachiradialis Distal two-thirds of lateral condyloid ridge of humerus Radial styloid process Flexion at elbow
Pronator teres Distal end of medial humerus and medial aspect of ulna Middle third of lateral radius Flexion at elbow; pronation at forearm

 

Forearm Workouts

Working the forearms requires you to flex, extend, and curl the wrist and upper arm using a combination of very good exercises. Those exercises being wrist curls, reverse wrist curls, rever curls, hammer curls, and various gripping exercises.

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Seated Barbell Reverse Curls 3 sets 8-12 reps
Seated Barbell Wrist Curls 3 sets 10-15 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Barbell Preacher Reverse Curls 4 sets 8-10 reps
Seated Barbell Wrist Curls 3 sets 10-15 reps
Seated Barbell Reverse Wrist Curls 3 sets 10-15 reps


Exercise/Intermediate Routine #2 # of Sets # of Reps
Hammer Curls 3 sets 12-15 reps
Reverse Barbell Curls 3 sets 12-15 reps
Wrist Curls Off Bench 3 sets 12-15 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Hammer Curls 4-5 sets 8-10 reps
Standing Barbell Wrist Curls 4 sets 10-15 reps
Cable Reverse Wrist Curls 4 sets 10-15 reps


Exercise/Advanced Routine #2 # of Sets # of Reps
Seated Barbell Wrist Curls 4 sets 12-15 reps
Standing Barbell Reverse Curls 4 sets 12-15 reps
Towel Squeeze 4 sets 12-15 reps

Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Standing Reverse Barbell Curls 5 sets 8-10 reps
Reverse Preacher Curls 5 sets 8-10 reps
Seated Dumbbell Wrist Curls 5 sets 8-10 reps


Exercise/ Routine #2 # of Sets # of Reps
Barbell Wrist Curls 4 sets 10-12 reps
Barbell Reverse Curls 4 sets 10-12 reps


Exercise/ Routine #3 # of Sets # of Reps
Zottman Curls 4 sets 10-12 reps
One Arm Dumbbell Wrist Curls 4 sets 10-12 reps


Exercise/ Routine #4 # of Sets # of Reps
Barbell Reverse Curls 5 sets 6-10 reps
Barbell Wrist Curls 5 sets 8-12 reps
Barbell Reverse Wrist Curls 5 sets 8-12 reps


Exercise/ Routine #5 # of Sets # of Reps
Machine Reverse Curls 3-4 sets 8 reps
Seated Barbell Wrist Curls 2-3 sets 20 reps
Standing Barbell Wrist Curls 2-3 sets 20 reps


Exercise/ Routine #6 # of Sets # of Reps
Barbell Wrist Curls 2-3 sets 10-12 reps
Barbell Reverse Wrist Curls 2-3 sets 10-12 reps


Exercise/ Routine #7 # of Sets # of Reps
Barbell Reverse Curls 3-4 sets 8-10 reps
Barbell Wrist Curls 3-4 sets 10-15 reps
Barbell Reverse Wrist Curls 3-4 sets 10-15 reps


Exercise/ Routine #8 # of Sets # of Reps
Barbell Reverse Curls 4-5 sets 8-10 reps
Suppported Barbell Wrist Curls 4-5 sets 10-15 reps


Exercise/ Routine #9 # of Sets # of Reps
Barbell Reverse Curls 4 sets 8-10 reps
Barbell Wrist Curls 4-6 sets 10-12 reps
Barbell Reverse Wrist Curls 4-6 sets 10-12 reps


Exercise/ Routine #10 # of Sets # of Reps
Cable Rope Hammer Curls 4-5 sets 8-10 reps
Standing Barbell Wrist Curls 4-5 sets 10-12 reps
Towel Squeezes 4-5 sets MAX reps


Thank You...
Team MuscleSport

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