Bodybuilding.com - Forearm: Exercises, Anatomy And Tips!

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Did you know?
Although your bones are hard, inside they are, in fact, light and spongy. They are about three-fourths water.

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Anatomy Of The Forearms

The Forearms

Major Muscles That Act At The Elbow & Forearm:

Move your mouse over the following links for information on the specific muscles.

Pronator teres
Brachialis
Brachioradialis

Major Muscles:

MUSCLE Move Your Mouse Over The Muscle Links (Above) To See Details.

ORIGIN

INSERTION

FUNCTIONS

Forearm Pictures

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Top Forearm Articles

RECOMMENDED FOREARM ARTICLE

Building Huge Arms Super Feature: Forearms.
Arms Super Feature - Forearms: Anything and everything you will ever need to know about putting on a great gun show!
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RECOMMEDED FOREARM ARTICLE

Anatomy Of Forearm Training
The most common mistake within forearm training is thinking that the musculature of the forearms is only responsible for wrist flexion (curling) and extension.
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RECOMMENDED FOREARM ARTICLE

Battlezone Forearm Attack!
Therefore it is good to vary doing both moderate/heavy sets of 8 to 10 repetitions, as well as light sets of 12 to 15. Forearm lifts can be broken down into top and bottom lifts.
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Top Forearm Exercises

Palms-Down Dumbbell Wrist Curl Over A Bench

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms down. Place forearms flat on the bench with the back of your wrists on the edge of the bench. Lower dumbbells as far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do not let your forearms move! Can also be done with a barbell.

Palms-Down Wrist Curl Over A Bench

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms down with your hands about 16 inches apart. Place your forearms flat on the bench and put the back of your wrists on the edge of the bench. Lower bar as far as possible, then curl bar up as high as possible. Do not move your forearms! Can also be done with two dumbbells.

Palms-Up Barbell Wrist Curl Over A Bench

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms up with your hands about 16 inches apart. Place your forearms flat on the bench and put the back of your wrists on the edge of the bench. Lower bar as far as possible, then curl bar up as high as possible. Do not move your forearms! Can also be done with two dumbbells.

More Forearm Exercises...

Forearm Workouts

RECOMMEDED FOREARM WORKOUT

Fire-Up Your Forearms!
The only time you don't see them is when you wear long sleeves. The forearm and that vein that runs down the back of it are one area that instantly cries "Size" or "Fit".
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RECOMMEDED FOREARM WORKOUT

Get A Grip: Forearm Training!
If you choose to use straps, you must remember to train your forearms separately! Else you end up with poor grip-strength, underdeveloped forearms, and will surely not train very well the one day that you forget to bring the straps to the gym.
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