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 |
Tags: Arms
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