Building big forearms has a variety of advantages. Most notably, it helps develop a balanced physique if you work out regularly and adds to the aesthetics of your arms. Perhaps just as important, however, is that strong forearms give you more grip strength and help you lift more weight when training other body parts. While any exercise that requires a grip works your forearms, only a handful of exercises are specifically designed to train the forearm muscles.
Dumbbell Wrist Curls
From a seated position, grasp a dumbbell with each hand. Then place the back of your forearms against your thighs, with palms facing upward. Only your wrists should be free of any contact and able to move up and down. Your legs should be about shoulder-width apart. Begin with wrists lowered and grip the dumbbells as hard as you can. Curl your wrists upward as far as you can and contract you flexor muscles. Exhale on the upward motion and hold for one count at the top of the movement. Slowly lower the wrists back to the starting position and inhale. Do two to three sets of 10 to 12 repetitions.
Reverse Barbell Wrist Curl
Take the same seated position as for the dumbbell wrist curls. Grasp a barbell at about shoulder-width with an overhand grip and place your forearms on your thighs with palms facing down. Only your wrists should be free of contact and able to move up and down. Begin with your wrists lowered. Contract your extensor muscles and reverse curl the barbell upward as far as you can. Hold for one count at the top of the movement and exhale. Slowly lower the barbell back to its starting position and inhale. Do two to three sets of 10 to 12 repetitions.
Reverse Cable Curls
Stand with feet shoulder-width apart in front of a cable-pulley system. Grasp a bar with an overhand grip that's attached to the pulley system at the lowest position. Stand at the ready, holding the bar with arms extended downward. Begin by curling the bar upward toward your chest and exhaling. Keep your elbows tucked in against the sides of your body. As you curl, keep your wrists locked and in line with your forearms. Hold for one count at the top of the movement, then release and slowly lower back to the starting position as you inhale. Do two to three sets of 10 to 12 repetitions.
Alternating Hammer Curl
Stand with feet shoulder-width apart and a straight back while holding a dumbbell in each hand. Your palms should be turned in. Begin by curling your right arm straight up without twisting your arm inward. The upper plate of the dumbbell should touch or come close to touching your shoulder at the top of the movement. Focus on working your brachioradialis muscles, the upper and outer portion of your forearm. Exhale and hold for one count. Slowly lower the weight back to its starting position, then curl your left arm. This constitutes one repetition. Do two to three sets of eight to 10 repetitions.
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