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Forearms Workouts!

Welcome to our forearm workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

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 Curls3 sets8-12 reps
Barbell Wrist Curls3 sets10-15 reps


Exercise/Intermediate Routine #1# of Sets# of Reps
Barbell Preacher Reverse Curls4 sets8-10 reps
Supported Dumbbell Wrist Curls3 sets10-15 reps
Supported Barbell Reverse Wrist Curls3 sets10-15 reps


Exercise/Intermediate Routine #2# of Sets# of Reps
Zottman Curls3 sets12-15 reps
Reverse Barbell Curls3 sets12-15 reps
Wrist Curls Off Bench3 sets12-15 reps


Exercise/Advanced Routine #1# of Sets# of Reps
Hammer Curls4-5 sets8-10 reps
Standing Barbell Wrist Curls4 sets10-15 reps
Cable Reverse Wrist Curls4 sets10-15 reps


Exercise/Advanced Routine #2# of Sets# of Reps
Barbell Wrist Curls4 sets12-15 reps
Standing Barbell Reverse Curls4 sets12-15 reps
Seated Calf Raises4 sets12-15 reps

Here are some other workouts ---------

Exercise/ Routine #1# of Sets# of Reps
Standing Reverse Barbell Curls5 sets8-10 reps
Reverse Preacher Curls5 sets8-10 reps
Wrist Curls5 sets8-10 reps


Exercise/ Routine #2# of Sets# of Reps
Barbell Wrist Curls4 sets10-12 reps
Barbell Reverse Curls4 sets10-12 reps


Exercise/ Routine #3# of Sets# of Reps
Zottman Curls4 sets10-12 reps
One Arm Dumbbell Wrist Curls4 sets10-12 reps


Exercise/ Routine #4# of Sets# of Reps
Barbell Reverse Curls5 sets6-10 reps
Barbell Wrist Curls5 sets8-12 reps
Barbell Reverse Wrist Curls5 sets8-12 reps


Exercise/ Routine #5# of Sets# of Reps
Machine Reverse Curls3-4 sets8 reps
Seated Barbell Supported Wrist Curls2-3 sets20 reps
Standing Barbell Wrist Curls2-3 sets20 reps


Exercise/ Routine #6# of Sets# of Reps
Barbell Wrist Curls2-3 sets10-12 reps
Barbell Reverse Wrist Curls2-3 sets10-12 reps


Exercise/ Routine #7# of Sets# of Reps
Barbell Reverse Curls3-4 sets8-10 reps
Barbell Wrist Curls3-4 sets10-15 reps
Barbell Reverse Wrist Curls3-4 sets10-15 reps


Exercise/ Routine #8# of Sets# of Reps
Barbell Reverse Curls4-5 sets8-10 reps
Suppported Barbell Wrist Curls4-5 sets10-15 reps


Exercise/ Routine #9# of Sets# of Reps
Barbell Reverse Curls4 sets8-10 reps
Barbell Wrist Curls4-6 sets10-12 reps
Barbell Reverse Wrist Curls4-6 sets10-12 reps


Exercise/ Routine #10# of Sets# of Reps
Cable Reverse Curls4-5 sets8-10 reps
Barbell Wrist Curls4-5 sets10-12 reps
Barbell Reverse Wrist Curls4-5 sets10-12 reps

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