Forearms Exercises

Here’s a list of exercises that you can use to train your forearms muscles:

1.Dumbbell Wrist Flippers

1. Grab two dumbbells one on each hand. Your palms should face down.

2. Slowly flip your wrists and turn your palms up while flexing your forearms.

3. Slowly return to beginning position and continue repeating.

2. Palms Down Dumbbell Wrist Curls

1. Grab a dumbbell in one hand using an overhand grip and sit on a flat bench in a way shown in the picture above.

2. Bring the dumbbell up toward the ceiling.

3. Return to the beginning position and continue repeating.

3. Seated Palms Down Barbell Wrist Curls

This exercise is similar to the Palms Down Dumbbell Wrist Curls, but instead of using a dumbbell, for this exercise use a barbell with both hands with overhand grip. The technique is the same.

4. Palms Up Dumbbell Wrist Curls

This exercise is similar to the Palms Down Dumbbell Wrist Curls, but instead of using an overhand grip, for this exercise use an underhand grip. The technique is the same.

5. Two Arm Palms Up Wrist Curls

This exercise the same as the palms up dumbbell wrist curls, but instead of a dumbbell use a barbell with both hands. The technique is the same.

6. Wrist Rollers

1. Grab a wrist roller tool with both hands using an overhand grip. Your arms should be extended straight out in front of you (parallel to the floor).

2. Rapidly twist the bar using your hands and wrists.

3. When the weight reach the top, lower it by reverse twisting movement. Continue repeating.

7. Barbell Wrist Curls Behind The Back

1. While standing, grab a barbell behind your back using an overhand grip.

2. Using your forearms and wrists curl

the barbell up towards the ceiling.

3. Slowly and controlled return to the beginning position and continue repeating.