Workout Programs: Forearms.

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 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

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