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A Better Workout for Bigger Forearms

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

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  • 15 min

  • 3

  • Yes

A Better Forearm Workout for Bigger Pipes
A Better Forearm Workout for Bigger Pipes

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.

Routine

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Benson's Old Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Hammer Curl

Equipment
Sets
4
Reps
10
Rest
--
Exercise 2 of 3

Reverse Curl

Equipment
Sets
4
Reps
10
Rest
--
Exercise 3 of 3

Wrist Curl

Equipment
Sets
3
Reps
20
Rest
--
Exercise 4 of 3

Reverse Wrist Curl

Equipment
Sets
3
Reps
20
Rest
--

Benson's New Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 3

Suitcase Deadlift Hold

Equipment
Sets
3
Reps
30
Rest
--
Work up to 30 seconds
Exercise 6 of 3

Wrist Curl

Equipment
Sets
3
Reps
20
Rest
--
Exercise 7 of 3

Reverse Wrist Curl

Equipment
Sets
3
Reps
20
Rest
--
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