The Top 5 Exercises for Increasing Forearms

There are any number of exercises that can help you focus your forearms to increase the overall strength of these muscle groups. These exercises target the specialized muscles of the forearm. The top 5 forearm exercises have been put together to eliminate a lot of time and wasted energy on ineffective workouts. These workouts will focus on minimal movement while maximizing the focus.

1.Barbell Wrist Curls
2.Barbell Reverse Wrist Curls
3.Dumbbell Wrist Curl
4.Dumbbell Reverse Wrist Curl
5.Reverse Barbell Curls

Remember to keep your arms tucked into your sides. If you open your arms up you’re placing additional emphasis on your upper arm muscles and could inadvertently strain your shoulder muscles and joint.

Beginner Workout
Barbell Wrist Curl 2 Sets of 12 Reps
Dumbbell Reverse Wrist Curl 2 Sets of 12 Reps

Intermediate Workout
Reverse Barbell Curls 3 Sets of 10 Reps
Dumbbell Wrist Curls 2 Sets of 12 Reps
Barbell Reverse Wrist Curls 1 Set of 15 Reps

Advanced Workout
Barbell Reverse Wrist Curls 1 Set of 20 Reps
Dumbbell Wrist Curls 2 Sets of 12 Reps
Barbell Reverse Curls 3 Sets of 10 Reps
Barbell Wrist Curls 2 Sets of 12 Reps
Dumbbell Reverse Wrist Curls 1 Set of 20 Reps

To obtain the best results, mix any number of these top forearm exercises into your daily or weekly routine, some people like to train there forearms after a Back or Bicep workout. As discussed forearms assist in the gripping of the weight during exercise so try and stay away from working out your forearms the day before or proceeding Back and Bicep training as these muscle groups require a considerable amount of grip strength to train. Stagger your workouts so that your forearm muscles have adequate time to recover and recoup from the beating you’re sure to give. For faster muscle recovery while working out with the top 5 forearm exercises, eat a well-balanced diet that is high in protein to fuel your muscles.

Barbell Shoulder Press

Execution
1. Seated on a bench, take a shoulder-width grip on the bar with your palms fadng forward.
2. lower the weight slowly (in front) until it touches your upper chest.
3. Push vertically upward until your elbows lock out

Muscles Involved
PrImary: Anterior deltoid.
Secondary: lateral deltoid, triceps, trapezius, and upper pectoralis.

Anatomic Focus
Hand spacing: A shoulder-width grip is preferred to target the anterior deltoid. Wider grips on the bar minimize triceps contribution, but as the
grip gets wider the risk of shoulder injury increases.

Range of motion: A shorter rep terminating the press Just before lockout keeps tension on the deltoid.
Positioning: Performing the exercise while seated upright Is a stricter version than standing and prevents cheating the weight upward using momentum generated by the legs

Barbell Upright Row

Execution
1. Hold a barbell at arms' length, using an overhand shoulder-width grip.
2. Pull the bar vertically upward until it reaches your chin, raising the elbows as high as possible.
3. lower the bar slowly down to the arms' extended position.

Muscles Involved
Primary: Lateral deltoid, trapezius.
Secondary: Anterior deltoid, supraspinatus, Infraspinatus, teres minor.

Anatomic Focus
Hand spacing: Taking a wider grip on the bar helps target the deltoid, whereas a narrower grip emphasizes the trapezius.

Trajectory: Lifting the barbell close to the body targets the lateral deltoid, whereas raiSing the bar through a forward arc away from the body
requires assistance from the anterior deltoid.

Range of motion: If the elbows are raised above shoulder level, the trapezius takes over the work.