Building up your forearms is the final step in developing your huge arms. If you want a stronger, firmer and more intense grip, then pay attention these forearm strengthening exercises that I am about to show you.

It is a fact that most people who exercise focus on the major areas like the chest, biceps and legs.  One of the most neglected parts but one that is so important and always visible is the forearm.  We tend to believe that by doing the other exercises for biceps, triceps etc that we are already exercising the forearm.  Don’t ever discount the importance of your lower arms. If not properly developed, you can end up with conditions such a tennis elbow.  If you have ever had this problem, you know it’s quite painful and tough to heal.

Here are 4 of the best forearm exercises that you should include in your arm routine.

Reverse barbell curl
In this exercise you will be using the same equipment as the bicep curl. The positioning will be similar and you can either stand or be seated.  The only difference is the grip of the weight/bar.  Your palms will be face down and you will be looking at the back of your forearms. You curl up the bar so the back of your hands will be coming up to your chest. Always remember to keep your elbows tight to your side.

Wrist Curl
Sit on the end of a flat bench with your legs shoulder width apart.  Grip the barbell with the back of your hands facing up.  Place the barbell on your legs where your wrists will hang over your knees.  Your forearms should be resting on your thighs.  Slowly lower your wrist towards the floor and curl your wrists so your knuckles are facing your knees, curl them back up and repeat.  The slower you do this exercise the better results you will get.

Rope Hammer Curl
This exercise will involve a cable machine and a rope attachment. Connect the rope at the bottom position of the cable machine. Standing with your knees slightly bent curl the weight up and keeping your first in a “hammering” position. Be sure not to use your back or any swinging motion when doing this exercise.

Hand Grip
This exercise can be done anywhere and anytime. You can use the hand grips while sitting at your desk or watching your favorite movie.  By using this equipment, you will strengthen your forearms, hands and wrists.

Now that you have seen the importance of building up your forearms with these forearm strengthening exercises, you can add them to any of your exercise routines.
As always, your routine should be in sets of 3’s with 8 – 10 repetitions.  Your weight may vary from exercise to exercise and will increase as you become stronger.

Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com