forearm muscle building exercises

Forearm Muscle Building Exercises

We have in our various posts in the past talked about ways to build several parts of the body such as exercises that are best for biceps, arms, shoulders, legs, oblique, chest, abs, etc. We all know that the muscle groups work in tandem with other muscle groups, right? They work together to complement and help one another through the day to day activities. Forearm muscle is a typical example of a muscle group that everyone has to depend on every day in order to carry out practical activities.

Hence, there is the need to strengthen all these muscle groups for better body performance and physical fitness. Now, look at it this way, the strength of the upper body partly comes from the forearms, which supports the biceps and the upper arm with lifting. To be able to raise and maintain a lift raised, your forearm should be able to support the wrists and the upper bones essential for lifting that is why well built forearms come handy.

It has been established that, with poor forearms the upper extremities cannot support the kind of weight you can lift with well built biceps and shoulders. There are ways to build and strengthen your forearms; as a result I decided to write this article on forearm muscle building exercises.

Forearm Muscle Building Exercises

Barbell Wrist Curl

This is one of the most effective exercises done to strengthen the forearm muscles because it targets the flexor muscles of the forearms, and this is done by using a weighted barbell or machine.

How to do this with a weighted barbell and a bench is simply sitting on the bench with your forearms on your thighs. Palms facing upward as you hold the barbell. At this point curl the barbell up toward the ceiling as high as you can lift using your wrists and hands. When lowering the barbell let it rolls into the nook of your fingertips and repeat.

Barbell Reverse Wrist Curls

This one is the reverse version of the barbell wrist curls, which means it’s similar to the narrative above, but only targets the extensor muscles.

To do this, just sit on a bench with your forearms rested on your lap, your palms should be facing down while holding the weighted barbell. Start by curling the weight upward as high as you can lift only using the muscles in your forearms and wrist while still keeping your forearms on your lap. Then lower back to former position and repeat.

Dumbbell Wrist Curl

Just like the barbell wrist curl. This is great for the forearm flexors too. It works on the forearm muscles as you work out and do the motions with dumbbells.

In order to perform the dumbbell wrist curl exercise you simply need a bench and a pair of dumbbells. Sit on the bench with your both forearms on your laps with your hands facing up as you hold the dumbbells. Start to lift the dumbbells upward with the help of your hands and wrists only (do not move your forearms). When lowering, allow the dumbbells to roll down to your fingers and repeat the motion again. And do this as many times as you can.

Dumbbell Reverse Wrist Curl

You may have noticed that these forearms muscle building exercises appear to be similar to one another, but they target different muscle groups. As you change in position it completely changes the muscle group target. Reverse wrist curl targets the extensors muscle group. Note that the change of positions also stimulates balance and brings about the right proportion between your forearms.

You can simply do this by having a bench and a pair of dumbbells at your disposal. Sit on the bench with your forearms on your laps, hands facing down while holding the pair of dumbbells in your hands, start moving your wrists and hands upward as high as you can and down again. Repeat as many times as possible.

The moves are exhibited on the video above.

Barbell Reverse Curls

Now, you may say this is kind of familiar ‘’because I just read it earlier on this article’’, but no, it is not the same as the ‘’ barbell reverse wrist curls’’. This is an entirely different kind of exercise that specifically targets the forearm muscle group (extensor), however seems to divert attention to the biceps though.

This is basically done by standing with your feet shoulder width apart, holding a weighted barbell with your hands facing down and hands in front of your thighs start to move the barbell upward towards your chest/shoulder and down again to the previous position. You should make sure not to move your upper or lower body while moving the barbell except your forearms if you wish to get a maximum and effective result.


With these outlined number of forearm muscle building exercises you should be able to get your forearms in shape as they should be. There is nothing like working out to balance the overall muscle groups in your body. This will make you feel good with yourself and others would also appreciate your body even as you achieve the physical well being too.

If you have any question or contribution, please feel free to comment in the comment box below.

Stay healthy.

2 thoughts on “Forearm Muscle Building Exercises

  1. I feel like forearms are a forgotten muscle group, likes calves lol. Building better forearms tend to make you look more jacked. I mean consider the pump you get often when you do some sort of press exercise routine. Your forearms naturally pump up, making your entire arm look bigger. I actually hit them just with one exercise last night, standing forearm curls, and they are sore from just that. Thanks for the routine and the video tutorials, the give a good visual to each exercise. I myself am more of a visual learner. You also reminded me of the reverse wrist curl. Creating muscle striations in your upper forearm, leading to your wrist just looks awesome! Take it easy!


    1. Thanks Chris, and I am so so glad that you really found my post very useful, it is encouraging. I can understand you are a gym freak too, keep it up man, because all we have got is our health and body; build that body.

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