Forearm-focused exercises are ignored too often, perhaps because the forearms come into play during most upper-body exercises. That doesn't change the fact that strong forearms correlate with strong wrists and grip strength, which in turn helps you with every lift you use your hands for. Forearms are like the calf muscles in that they need to be worked heavily to grow. Add machine-free exercises to your home workout routine to get a grip that won't let you down the next time you go heavy on the bench.
Barbell Wrist Curls
Barbell wrist curls isolate your forearm muscles in the same way biceps curls work your biceps muscles. Sit straddling the end of a bench and hold a barbell with a close, underhand grip. Rest your forearms on the bench with your wrists hanging off. Lock your elbows in with your knees for stabilization. Bend your wrists and lower the weight until fully extended. Carefully position the bar so it rolls from your palms to being hooked by your fingers. Pull the weight upward with a twist of the wrists, lifting as high as you can. Slowly return to the starting position.
Behind-the-Back Wrist Curls
The behind-the-back wrist curl allows you to go heavy to really load the forearms flexors. Hold a barbell behind your back with your arms extended. Face your palms backward and grip the bar at about shoulder width. Carefully let the bar roll out of your palms and into your fingers. Roll the bar back into your palms and lift behind you as far as possible by flexing your forearms. Only your wrists should move during this short movement exercise.
Reverse Barbell Curl
This twist on the classic barbell curl works the forearms with a simple change of hand position. Hold a barbell with an overhand grip and your hands at about shoulder width. Let your arms extend down naturally. Keep your elbows stationary as you bend at the elbows to bring the bar below your chin. Pause, then slowly return to the starting position.
Wrist Roller
This endurance-building exercise requires a simple device, also called a wrist roller or wrist developer, that is essentially a bar connected to a length of cord fixed to a weight plate. Hold the bar out in front of you and roll the weight up the cord until it reaches the top. Slowly unroll the weight back down without letting the plate slip. That is one repetition. Keep your shoulders stationary throughout the exercise, using only your forearms, wrists and hands to drive the movement.
Hammer Curl
This two-for-one exercise not only hits the outer biceps muscles, it also trains the forearms, according to Arnold Schwarzenegger in his "Encyclopedia of Modern Bodybuilding." Hold dumbbells in each hand with your hands extended at your sides. Roll your wrists to keep your palms pointing inward. Bend at the elbows to bring the dumbbells close to your shoulder. Pause, then slowly return the weight to the starting position.
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