Exercises That Will Increase Muscle Mass On Your Forearms

Forearms... This is a problem area for most of us,..

Exercises That Will Increase Muscle Mass On Your Forearms

Forearms…

This is a problem area for most of us, it was a problem area for me until i started incorporating it into my training routine.

Granted deadlifts and pull ups work your forearms but not nearly as much as these exercises that i am going to show you will…

If you want that muscular bulge on the inside of your forearm or the muscular separation on the outer forearm then these are the exercises for you….

Reverse Cable Curl / Reverse Barbell Curl / Reverse Dumbbell Curl

Reverse Cable Curl:

Despite being referred to as a reverse biceps curl, the pronation of the hands during the exercise actually reduces the role the biceps play to curl the barbell. Instead, the brachioradialis, a muscle which runs from the outer region of the forearm to the upper arm, is responsible for much of the arm flexion.

A pronated (overhand) grip on a straight barbell can be uncomfortable for some athletes, so many opt for the EZ overhand curl instead.

The upper arm and elbow should remain stationary during the curl, otherwise the lifter may begin to use the shoulders or a thrust of the hip to aid the movement which diminishes the force placed on the primary targets.

Exercise Tips:

  1. Load the barbell with the correct weight and place on the safety collars
  2. Grasp the bar with a shoulder width overhand grip
  3. Stand erect with upper arms and elbows stationary down by your sides

Execution:

  1. Flex at the elbow to curl the weight upward by contracting the biceps. Upper arms and elbows should remain fixed to your sides
  2. After peak contraction, slowly reverse the movement back to the starting position
  3. Repeat for the desired number of repetitions

Reverse Barbell Curl:

Execution:

  1. Grasp a barbell or Olympic bar at around shoulder width apart using a reverse grip (palms facing down).
  2. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended. The bar should not be touching your body.
  3. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
  4. Squeeze your forearms hard at the top of the movement, and then slowly lower it back to the starting position.
  5. Repeat for desired reps.

Exercise Tips:

  1. Your body should remain fixed and only your biceps and forearms should be used to move the weight.
  2. Another mistake is not keeping the elbows fixed and in at the sides. You should not let your elbows come forward when moving the weight up.
  3. And finally, you need to control the weight throughout the set. This means not letting it drop quickly!

Reverse Dumbbell Curl:

Execution:

  1. The standing dumbbell reverse curl hits both the biceps and forearms hard. Grab a pair of dumbbells and stand straight up holding the dumbbells on your thighs with your palms facing you (reverse grip).
  2. Take the weight off your body, so the forearms are biceps are tight. This is the starting position for the exercise.
  3. Keeping your elbows fixed in place, shoulders back, and eyes facing forward, slowly curl the dumbbells up as far as possible.
  4. Squeeze, and then slowly lower the dumbbells back to the starting position.
  5. Repeat for desired reps.

Exercise Tips:

  1. Do not “swing” as you curl the weight up, as this will assist your arms in moving the weight.
  2. Keep your elbows by your sides. Do not let them come forward as you curl the dumbbells up. This will bring your front shoulders into play, and you want to keep the emphasis on your forearms and biceps.

Barbell Wrist Curl Over Bench:

Execution:

  1. Grasp a barbell at shoulder width apart using an underhand grip (palms facing up) and sit down in front of a flat bench.
  2. Kneel down and rest the back of your forearms on top of the bench so that your wrists are just off the end of it.
  3. Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.
  4. Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.
  5. Pause, and then slowly lower the barbell back to the starting position.
  6. Repeat for desired reps.

​Exercise Tips:

  1. A light weight should be used with proper technique. It doesn’t take heavy weight to make this exercise effective.
  2. Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
  3. Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.

Dumbbell Wrist Curl Over Bench:

Execution:

  1. Grasp a pair of dumbbells using an underhand grip (palms facing up) and kneel down in front of a flat bench.
  2. Rest the back of your forearms on top of the bench so that your writs are just off the end of it.
  3. Bending only at the wrists, let the dumbbells drop as far as possible. This is the starting position for the exercise.
  4. Slowly raise the dumbbells up as far as possible squeezing the forearm muscles at the top of the movement.
  5. Pause, and then slowly lower the dumbbells back to the starting position.
  6. Repeat for desired reps.

Exercise Tips:

  1. A light weight should be used with proper technique. It doesn’t take heavy weight to make this exercise effective.
  2. Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
  3. Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.

Reverse Barbell Wrist Curl Over Bench:

Execution:

  1. Set up for the reverse wrist curl by selecting a light barbell and kneeling in front of a flat bench.
  2. Grasp the barbell with a reverse grip (palms facing down) at around shoulder width apart.
  3. Place your forearms and elbows on the bench so that both wrists are hanging over the edge of the bench. This is the starting position.
  4. Begin curling your writs upwards. Focus on moving only the wrists, while keeping your forearms as still as possible.
  5. Lower your wrists back down to the starting position and repeat for the desired reps. 

Exercise Tips:

  1. A light weight should be used with proper technique. It doesn’t take heavy weight to make this exercise effective.
  2. Use full range of motion – lowing the bar and raising the bar as far as comfortably possible.

I hope this article and exercises have helped you gain some knowledge about packing on some serious muscle mass on your forearms.

Have we missed an exercise? Please comment below….


Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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