Forearm Workout


Forearms, like calves, are one of those muscle groups that seem to have been forgotten over the last decade or so. It seems that building your forearms is not quite as popular, as building your chest or biceps. Let's face it, a good forearm workout is not quite as exhilarating as a mind blowing chest workout.

I'm not sure why working your forearms is not as popular as training other body parts but nonetheless, they are just as important. I mean, what's a pair of well developed biceps without a set of well built, and high powered forearms.

With that in mind, I though it would be a good idea to add a forearm routine to this months's workout. Now, the forearms have a complex system of muscles made up of about 7 different muscles. You see, when you work the triceps, biceps, pecs, delts, or back, you are using your forearms. Any gripping or twisting movement, and you are involving the forearms muscles.

The nature of your forearms is to be involved in many different tasks that are needed to make other muscles work. Therefore, it is necessary to put the forearm through a lot of different motions.

The following workout will provide plenty of intensity to your workout. The workout is an intermediate workout with one super set. I suggest you included this routine in your regular workout cycle. So, if your workout cycle is to work each muscle group once per week, you will workout your forearms once per week.

I suggest that you train your forearms at the end of your main workout. For example, if you train legs for one hour, take 15 minutes and finish your workout with forearms. Since forearms are a small muscle group, they can be worked even when you are tired, without wiping you out.

However, forearms are like any other body part and can be overtrained so, don't go crazy, training your forearms 4 times per week. Once, maybe twice per week is plenty for your forearms.

Alright, let's take a look at the forearms workout:

Exercise 1

Barbell Wrist Curls

3 sets of 12 - 15 repetitions

Super set with:

Barbell Reverse Wrist Curls

3 sets of 12 - 15 repetitions

Exercise 2

Reverse Wrist Curls

3 sets of 12

Exercise 3

Hammer Curls

2 sets of 12

The thing you have to remember about forearms is that they are a dense muscle group and grow very slowly. Trying to measure your forearms on a weekly basis will be very disheartening for most of us since it takes such a long time to see any growth.

I suggest you try and keep at this workout, making any adjustments you see fit, for at least 8 weeks.

All the best,


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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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