Forearm Workout . Print. Grip Buster Curl. Sets . When you do forearm strengthening exercises, you’re also setting yourself up for better push-ups, planks, and pull-ups. Rest--Exercise 2 of 9. Hit them hard for 8-12 reps using a challenging weight for 3-4 sets on a variety of exercises. This exercise helps to stretch the forearm muscles: Standing upright, extend the injured arm in front of you with palm parallel to the floor. Want a copy on the go? This exercise works the flexor muscles located on the back or underside of your forearm. 3. Equipment. Exercise 1 of 9. I have also found it of value to target the forearms with a variety of exercises and rep-ranges, to keep them stimulated, and growing. “Let’s take pull-ups, for example. For the following workouts, treat your forearms like you would your biceps and triceps. To do this exercise: Start with 5- or 10-pound dumbbells, or a lighter weight if needed. Sets. Top Forearm Exercise #1 – Barbell Wrist Curls. Reps. Rest. Routine. Like many of the top 5 forearm exercises listed here, the barbell wrist curl is an extremely effective workout that targets the flexor muscles of the forearm. And thus grow your forearms to a much greater degree than you would’ve otherwise. Tip 3: Implementation. In this article I will outline exactly why it is important to develop the forearms to their fullest and provide a series of exercises and programs to enhance the forearm growth of anyone regardless of individual genetic limitations. These workouts will focus on minimal movement while maximizing the focus. Exercise. Weighted Towel Pullup Equipment. It can be done using an appropriate machine or a weighted barbell. Keep that up for 40 seconds, then rest for 20 seconds as part of the above workout, or perform 3 sets of 15 to 20 reps. 5. Reps. 8. Your forearms and … But by incorporating these 5 different categories of forearm exercises, you’ll now be able to effectively target all of the forearm muscles.