There are more different muscles in your forearms than in any other large body part. These muscles are capable of exerting crushing grip force, or the delicate manipulations of a heart surgeon. To develop optimum forearms, you will therefore need to do three types of movements: reverse curls, wrist curls with palms facing the floor.
Here are some workouts to get the best forearms you've ever seen. You can incorporate these forearms workouts into your exsiting workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!
| Exercise/Beginner Routine #1 | # of Sets | # of Reps |
| Barbell Reverse Curls | 3 sets | 8-12 reps |
| Barbell Wrist Curls | 3 sets | 10-15 reps |
| Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
| Barbell Preacher Reverse Curls | 4 sets | 8-10 reps |
| Supported Dumbbell Wrist Curls | 3 sets | 10-15 reps |
| Supported Barbell Reverse Wrist Curls | 3 sets | 10-15 reps |
| Exercise/Intermediate Routine #2 | # of Sets | # of Reps |
| Zottman Curls | 3 sets | 12-15 reps |
| Reverse Barbell Curls | 3 sets | 12-15 reps |
| Wrist Curls Off Bench | 3 sets | 12-15 reps |
| Exercise/Advanced Routine #1 | # of Sets | # of Reps |
| Hammer Curls | 4-5 sets | 8-10 reps |
| Standing Barbell Wrist Curls | 4 sets | 10-15 reps |
| Cable Reverse Wrist Curls | 4 sets | 10-15 reps |
| Exercise/Advanced Routine #2 | # of Sets | # of Reps |
| Barbell Wrist Curls | 4 sets | 12-15 reps |
| Standing Barbell Reverse Curls | 4 sets | 12-15 reps |
| Seated Calf Raises | 4 sets | 12-15 reps |
Here are some other workouts ---------
| Exercise/ Routine #1 | # of Sets | # of Reps |
| Standing Reverse Barbell Curls | 5 sets | 8-10 reps |
| Reverse Preacher Curls | 5 sets | 8-10 reps |
| Wrist Curls | 5 sets | 8-10 reps |
| Exercise/ Routine #2 | # of Sets | # of Reps |
| Barbell Wrist Curls | 4 sets | 10-12 reps |
| Barbell Reverse Curls | 4 sets | 10-12 reps |
| Exercise/ Routine #3 | # of Sets | # of Reps |
| Zottman Curls | 4 sets | 10-12 reps |
| One Arm Dumbbell Wrist Curls | 4 sets | 10-12 reps |
| Exercise/ Routine #4 | # of Sets | # of Reps |
| Barbell Reverse Curls | 5 sets | 6-10 reps |
| Barbell Wrist Curls | 5 sets | 8-12 reps |
| Barbell Reverse Wrist Curls | 5 sets | 8-12 reps |
| Exercise/ Routine #5 | # of Sets | # of Reps |
| Machine Reverse Curls | 3-4 sets | 8 reps |
| Seated Barbell Supported Wrist Curls | 2-3 sets | 20 reps |
| Standing Barbell Wrist Curls | 2-3 sets | 20 reps |
| Exercise/ Routine #6 | # of Sets | # of Reps |
| Barbell Wrist Curls | 2-3 sets | 10-12 reps |
| Barbell Reverse Wrist Curls | 2-3 sets | 10-12 reps |
| Exercise/ Routine #7 | # of Sets | # of Reps |
| Barbell Reverse Curls | 3-4 sets | 8-10 reps |
| Barbell Wrist Curls | 3-4 sets | 10-15 reps |
| Barbell Reverse Wrist Curls | 3-4 sets | 10-15 reps |
| Exercise/ Routine #8 | # of Sets | # of Reps |
| Barbell Reverse Curls | 4-5 sets | 8-10 reps |
| Suppported Barbell Wrist Curls | 4-5 sets | 10-15 reps |
| Exercise/ Routine #9 | # of Sets | # of Reps |
| Barbell Reverse Curls | 4 sets | 8-10 reps |
| Barbell Wrist Curls | 4-6 sets | 10-12 reps |
| Barbell Reverse Wrist Curls | 4-6 sets | 10-12 reps |
| Exercise/ Routine #10 | # of Sets | # of Reps |
| Cable Reverse Curls | 4-5 sets | 8-10 reps |
| Barbell Wrist Curls | 4-5 sets | 10-12 reps |
| Barbell Reverse Wrist Curls | 4-5 sets | 10-12 reps |