3 best forearm exercises
The funny thing about bodybuilding is you can tell who knows their body, and has a total body building system and who doesn’t by looking at their forearms. The best bodybuilders know that this area is essential for competition to achieve a fully balanced look. For strength gains, it is also essential to build this area too. Here are the 3 best forearm exercises you can do. Be mindful that your forearms are a part of the machine of the arms and cannot lift the weight you can with your biceps. Start with low weights and work up, and you will find that you can lift more with your upper body then you ever have before.
Forearm exercise #1 – Barbell wrist curls
Barbell wrist curls are one of the best forearm exercises because it is easy to keep the exertion even on both sides. Sit on a bench and lay the barbell across your knees. Pick up the barbell and move it out so your forearms are fully supported on your thighs but your wrists and the barbell are in the air. Curl the barbell up using only your wrists, make sure you never break the contact between your forearms and thighs. Move the wrist through its full range of motion, then reverse your grip and repeat the set.
Forearm exercise #2 – Dumbbell wrist curls
This can be done sitting on a press bench, or you can use a preacher stand. Sit or stand so that your forearm is fully supported on the bench or stand. Place a dumbbell in the hand on the bench and then curl the weight up and down using only your wrist. Make sure that your forearm doesn’t break contact with the support, and that your wrist moves through its whole range of motion. Reverse the grip to work the whole forearm too.
Forearm exercise #3 – Lat-bar wrist curl
This one is done using one of the all-in-one machines. Stand near the seat for the lat pull down exercise. Use the long straight bar attachment. Pull down the lat bar until your forearms are parallel to the floor. Tuck your elbows into your body, keep your forearms parallel to the floor and then use your wrists to pull the lat bar down for your reps and sets. Make sure to reverse your grip so you are working all of your forearm muscle. This is one of the best forearm exercises because it is easy to incorporate in your all-in-one routine.
When should you do them?
The best forearm exercises deliver results when you can do them when your arms are not already strained. It can be ideal to put them with your warm-up routine, or make them a part of a leg day. The difference you will notice in the overall strength and mass improvement in your arms will show quickly. Don’t overdue forearm exercises, they rely on the wrist which is easy to injure. Avoid using wrists supports to get a larger weight; you don’t want to come to rely on supports but to build the muscle instead.