With the biceps and triceps usually considered to be the "show" muscles of your arms, it can be quite easy to overlook your forearms. In fact, bodybuilding expert David Galanis calls the forearms one of the most "abandoned muscle groups" but suggests they are still important.
The forearms support gripping and pulling, and developing your forearms can add strength to lifts that primarily work your triceps and biceps. Although your forearm muscles are important, Galanis warns against overtraining them--be sure to get adequate rest between forearm training sessions.
Barbell Reverse Curl
Even if you've never trained your forearms before, chances are you've done something close to the reverse curl. The reverse curl is very similar to the barbell curl, an effective exercise for your biceps. While the reverse curl also works your biceps, it mainly targets your brachioradialis, or forearm, explains fitness website ExRx.
To perform the reverse curl, position yourself as you would for a barbell curl--feet shoulder-width apart while standing up straight. However, instead of holding the barbell with your palms facing away from you, hold it with your palms facing toward you.
Slowly bend at the elbows to curl the bar up toward your chest. Slowly reverse the motion and repeat. You'll note that this lift is more difficult than the barbell curl, so you should start with a lower weight.
Barbell Wrist and Forearm Curls
According to bodybuilding expert Lee Hawyard, wrist and forearm curls are among the most effective forearm exercises you can perform. This exercise involves a smaller range of motion than the reverse curl and is also performed sitting down.
To perform wrist and forearm curls, sit on a flat bench and position your forearms on your thighs. Hold a barbell with both hands, with your palms facing up. Begin with your wrists hanging down, and using only your wrists and hands, curl the bar up as far as you can.
When you've done so, reverse the motion slowly and repeat. Keep the motion slow and controlled and do not go to the point of pain or you will risk injury.
Reverse Wrist and Forearm Curls
Although this exercise is similar to the wrist and forearm curls described above, the difference in positioning leads to slightly different effects. As the fitness website Exercise Goals explains, reverse wrist and forearm curls help develop your outer forearms.
To perform this exercise, sit down on a flat bench as you would for standard wrist curls. Place your forearms on your thighs, but grip the barbell with your wrists facing down. Use your forearm to drive the motion as you curl the bar upward, bending your wrist back toward you as far as you can. Slowly reverse the motion and repeat.
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