The forearm muscles often get neglected when it comes to lifting weights. Although they might be a smaller muscle group, they still have importance in the function of the body. Every time you move your wrist forward or backward, your forearms are working. These motions are known as flexion and extension. To build forearm muscles, you need to take these motions into consideration and perform the proper exercises.
Step 1
Perform wrist curls with a barbell. Sit on the edge of a bench and hold a barbell in your hands with an underhand grip and let your forearms lay across the tops of your thighs. Lower the bar down by extending your wrists. Lift the bar up by bending your wrists the other direction. Squeeze really hard and slowly lower the bar back down to the extended position.
Step 2
Reverse your grip on the bar to do overhand wrist curls. Get into the same position as you did with underhand curls. Lower the bar down by bending your wrists. Lift the bar up, squeeze for a second and lower it back down to the starting position.
Step 3
Target your brachioradialis muscles, which run up the forearm and under the biceps. Stand with your feet shoulder width apart and hold a barbell in front of your thighs with an overhand, shoulder-width grip. Lift the bar up toward your chest and squeeze for a second. Slowly lower the bar back to your thighs and repeat. Feel the muscles on the upper part of your forearm contracting.
Step 4
Use a dumbbell to do lateral flexion and extension exercises. Stand with your feet shoulder width apart and hold dumbbells in your hands with your palms facing in. Keep your arms still as you bend the pinkie side of your arms upward. Squeeze, lower the weight and curl the thumb side upward. Keep going back and forth and squeeze at each up point.
Tips and Warnings
- Perform ten to 12 reps and three to four sets of your forearm exercises. Work them every three days to promote full recovery.
Things You'll Need
- Bench
- Barbell
- Dumbbells
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