Forearm exercises

The average recreational trainer neglects direct forearm exercises. This, therefore, leads to the trainer having underdeveloped forearms in comparison to the upper arms, a muscle group many trainers tend to focus on. Incorporating a small selection of forearm exercises within a training regime can offer direct stress to the muscles of the forearms, stimulating muscle hypertrophy. The forearms are exercised constantly during a weight training session due to the forearm muscles being recruited any time the trainer grips a bar, but direct forearm exercises enables a trainer to enhance forearm growth via direct stimulus.

Brachioradialis exercises

The Brachioradialis is the muscle which runs from the upper arm to the forearm, responsible for the flexion of the arm. The Brachioradialis is recruited best when the arm is curled with a “hands/palms-down” grip. Ensure such an exercise is included when the arm flexors (i.e. Biceps) are trained for completeness.

Exercises which target the Brachioradialis of the forearm:

• Reverse barbell curl
• Reverse EZ curl
• Reverse Preacher curl
• Reverse cable curl
• Hammer curl
• Rope curl
• Zottman curl

Wrist extensors exercises

The wrist extensors are responsible for the extension of the wrist, as their name suggests. The muscles which extend the wrist are located to the top/outer region of the forearm, and are relatively small. The various extensor muscle heads extend the wrist as well as attach to the fingers and thumb.

Exercises which target the wrist extensors of the forearm:

• Reverse wrist curl (commonly performed using a barbell with forearms resting on thighs or bench)

Wrist flexors exercises

The wrist flexor muscles are recruited during the flexion of the wrist, the opposing action of the wrist extensors listed above. The muscle heads are located to the bottom/inner region of the forearm, and are commonly targeted by wrist curl exercises. The wrist flexors will also be recruited during gripping, and therefore will be stimulated from heavy load exercises which require a strong grip, such as deadlifts and bent over barbell rows.

Exercises which target the wrist flexors of the forearm:

• Wrist curl (commonly performed using a barbell with forearms resting on thighs or bench, but can also be performed with a dumbbell)
• Behind the back wrist curl

Gripping exercises can also be incorporated into a training regime, such as static holds, plate pinches and the farmers walk. Use a variety of forearm exercise and repetition ranges (load/duration for gripping) to avoid stagnation in progress.