How Important Is It To Train The Forearms?

The forearms aren’t some huge muscle group by any means when compared to others. However, there are some factors that make training them directly an essential part of any weight training routine.

One major thing about the forearms is that they are likely to be visible more often than any other part of the body. Just wearing a short-sleeved shirt guarantees this. If you’re a guy, why not give them a powerful look with forearm workouts? It really doesn’t seem like very many lifters go out of their way to train them at all.

These muscles will get plenty of work assisting other muscle groups. Just gripping heavy weights will require enough forearm strength. Because of this, I don’t take too much time to train them, opting to perform a couple of supersets and a gripping exercise to finish off.

I do forearm workouts after biceps and triceps weight training so I have an “arm day” in my routine. The forearms will get plenty of work particularly when you train the biceps. They shouldn’t require much or any warming up due to this and the fact that they are best trained with lighter weights for high reps. Here are the three forearm workouts I switch between.

Forearm Workout #1

Reverse Grip Dumbbell Curls

These are done by curling a dumbbell with an overhand/knuckles-up grip. You curl the weight up, which is going to work the back of the forearm to build more thickness. I like to do these one arm at a time with thick-handled dumbbells if possible. Another thing I like to do is to use a thumbless grip, which really forces you to concentrate on holding the dumbbell.

Do at least 20 reps with one arm, then switch to the other. After you get to failure, switch back and continue repping with the first arm. A ton of reps are what I go for with as many as 3 rounds per arm without stopping.

Preacher Bench Wrist Curl

Any type of dumbbell wrist curl can be done here. I like doing them on a preacher bench at the moment but may switch it up in the future. You can also do them on a normal bench with your knees on the floor. Whatever bench you use, lower and raise fully at the wrist to feel the exercise on the fronts of your forearms.

Usually, I do this exercise one arm at a time. After failure on one side, I immediately train the other arm. Since each arm is done separately, try taking only a minute or so of rest between sets.

Keep your reps high on bench wrist curls. 15 to 20 will be on the low end for repetitions per set. I find that 3 sets do the job with only 60 to 75 seconds of rest between them.

Weight Plate Grip

I don’t really know what to call this. The gym I go to has some blue 45-pound plates that are a challenge to hold by the edge. I like to grip the edge of one of these plates and hold it while standing or walking. This can also be done with one plate at a time. I  will time how long I can hold them before my grip gives out.

Forearm Workout #2

One Arm Reverse Cable Curls

These are done the same way as with dumbbells, using a thumbless reverse grip. Full reps are done, with a pause at the top to really feel the burn in the outer forearm.

Do 3 high rep sets with only one minute of rest between each. I always take less rest between sets when I’m training one limb at a time. To me, it makes sense, as one arm is getting rest while I’m training the other one.

Cable Wrist Curls

These are done by standing and using a cable to curl the wrists upward to train the forearms. You can use both arms or go one at a time. It really depends on your personal preference. If I’m using one arm at a time, I try to brace the arm I’m working on as much as possible.

Overhead Hang

This is timing how long you can hold your body weight while gripping a pull-up bar and hanging there. This not only works your grip but also gives your entire upper body an incredible stretch.

If you’re strong enough, you can do it one arm at a time. You can even grab a weight and hold it with the hand not gripping the overhead bar to really challenge yourself.

Forearm Workout #3

EZ Reverse Curls

Do 3 straight sets of this with 90 seconds of rest between each. I like to grip the bar overhand without my thumbs being involved. Just tuck them next to your fingers. This makes it harder to grip the bar so you can really focus on the forearms. Go for higher reps in the 15 to 20 range.

Barbell Wrist Curls

This is a great exercise to do over a bench or while seated with the forearms on your thighs. It’s not a big movement by any means, so get the weight down and up as much as you can to really work the forearms. Do 3 straight sets for high reps and only around 75 to 90 seconds of rest time between.

Plate Pinch

You won’t find this in every gym. It’s a piece of equipment to train your grip by squeezing your hands against resistance. When I have my hands squeezed on the plate pinch, I hold it for a 2 or 3 count before opening my hands and releasing it. I’ll go for a superset made up of short rests.

Stretch Your Forearms

Stretching the forearms is more important than you may think. While they don’t have very far to stretch, they can still tighten up quite a bit if you don’t take the time to do it. By simply pulling back your fingers with your other hand you stretch the fronts of the forearms. To get a nice stretch in the backs of the forearms you should interlace your fingers and turn your wrist downward with the opposing hand.