Forearm exercises have been shown time and time again in scientific studies as efficient for muscle building as well as strength training, in a range of upper body muscles with unparalleled efficiency.
Best forearm workout for mass
The best forearm exercise for mass is the reverse curl. This exercise is great because it works both your biceps and your brachialis—not just one or the other.
To do this exercise, start with dumbbells in each hand, with your palms facing forward. Hold the weights at your sides and lift them up towards your shoulders with a slight bend in your elbows. Slowly lower the weights back down to where you started, keeping them at your sides. Repeat 10 times.
The best forearm exercise for mass is the dumbbell wrist curl.
To perform this exercise, you’ll need a set of dumbbells and a bench or chair. Sit on the edge of your chair and hold one dumbbell in each hand, with your palms facing forward. Then, keeping your wrists straight and your palms facing inward towards each other, slowly curl the weights up towards your shoulders while squeezing your forearms tightly at the top of the motion.
Perform 3-5 sets of 10-12 reps at a time, resting for 30 seconds between sets.
The best forearm exercise for mass is the reverse barbell curl.
The way this exercise works is that you hold a barbell in both hands, and you curl it up to your shoulders. Then, instead of lowering the weight back down, you slowly lower it back down to your thighs.
This helps build muscle in two ways: by working on strength and endurance simultaneously. It’s an intense workout, so be sure to warm up before doing it!
One of the best forearm exercises for mass is the hammer curl.
This exercise is great because it involves both biceps and forearms, which can be challenging to work on their own. It’s also a compound movement that involves several joints. If you’re looking for an exercise that will work your muscles in a way that mimics real-life situations and movements, this is it!
Hammer curls are simple—you just have to use a barbell or dumbbells and lift them up to your shoulders. You can do them sitting down or standing up—it’s up to you!
There are many ways to build your forearms, but these five exercises will help you achieve the best results.
- Barbell wrist curls
- Dumbbell reverse wrist curls
- One-arm dumbbell wrist curls
- Barbell reverse wrist curls
- Barbell reverse wrist extensions