Your forearms are made up of three main muscle groups: the extensors, flexors and brachioradialis. The brachioradialis, the largest of the three, runs along the outer portion of the forearm. The extensors on the back of the forearm allow your wrist to bend backward. The flexors on the front portion of your forearm aid in elbow flexion. David Robson, professional bodybuilder and owner of Elite Physique Training Studio, recommends strengthening your forearms to improve your grip, making other upper body exercises safer to perform. Chose a variety of different exercises to target each of your forearm muscles.
Hammer Curl
Hammer curls work the brachioradialis muscle as well as the biceps. Stand with your feet hip-width apart holding a dumbbell in each hand. Start with your arms hanging at your sides, palms facing your body. Exhale as you bring the dumbbells up toward your shoulders without rotating your forearms. Squeeze your bicep at the top of the movement, and slowly return to the starting position. The entire motion should resemble hammering a nail.
Reverse Preacher Curl
Reverse barbell curls, including the reverse preacher curl, work the forearm extensors, brachioradialis and biceps. Adjust the seat at a preacher curl bench so that the top of the pad sits under your elbow. Rest both arms on the diagonal pad with your palms facing down. Grab a barbell shoulder-width apart, or hold a dumbbell in each hand. Contract your biceps to curl the weight up toward your face. Squeeze the biceps at the top of the motion, and slowly return to the starting position. Exhale as you raise the weight, and inhale as you lower it.
Wrist Curler
A wrist curler is made from a disc weight tied to a bar by a long string. Depending on whether you are rolling the weight up or down, the motion works your flexors or extensors. Grip the wrist curler bar in front of you with your arms extended. Begin rotating the bar to wind up the string and raise the weight. Once the weight reaches the bar, reverse the direction of rotation to lower the weight back down toward the floor.
Barbell Wrist Curl
Wrist curls, performed with either a barbell or dumbbells, target the extensors on your inner forearm. Sit at a weight bench, and hold a barbell with your hands shoulder-width apart, palms facing up. Rest the backs of your forearms on your thighs, so your wrists extend just past your knees. Let your wrists bend toward the floor as far as possible. Contract your forearms as you bend your wrists, curling the barbell toward your forearms. Slowly return to the starting position.
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