Workout Routines

A Better Workout for Bigger Forearms

Benson W. from Norwalk, CT sent us his forearm workout to review. Here’s how we fixed it.

A Better Forearm Workout for Bigger Pipes
Duration 15 min
Exercises 3
Equipment Yes

The forearms consist of the wrist flexor, wrist extensor, and brachioradialis muscles. They’re smaller muscles and therefore are designed more for endurance and frequent bouts of work than explosive or heavy movements. They also get plenty of incidental work whenever you grab a bar or dumbbells for any other exercises, or carry groceries home from the store. Here’s how to set up a forearm training plan that challenges these muscles without overtraining them.

Our Advice

Take advantage of all the ways the forearms already get worked. Save the curl variations for your arm day and deadlift on either a lower body or back day. You can do this routine at the end of either of those days—it includes a static hold, one major forearm builder you overlooked. Improving your grip will drive up your poundages, as well as add meat above your wrists.

QUICK TIP: If you have farmer’s walk handles, you can use them for the suitcase deadlift hold.

Benson's Old Workout

Exercise 1

Hammer Curl
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 2

Reverse Curl
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 3

Wrist Curl
exercise image placeholder
3 sets
20 reps
-- rest

Exercise 4

Reverse Wrist Curl
exercise image placeholder
3 sets
20 reps
-- rest

Benson's New Workout

Exercise 1

Suitcase Deadlift Hold
exercise image placeholder
3 sets
30 reps
-- rest
Work up to 30 seconds

Exercise 2

Wrist Curl
exercise image placeholder
3 sets
20 reps
-- rest

Exercise 3

Reverse Wrist Curl
exercise image placeholder
3 sets
20 reps
-- rest
Comments