Forearm Workouts – Training and Exercises To Build Big Arms

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Are you looking to build some serious “Popeye” style forearms? You know the ones that are so vascular they look like there’s a tree trunk under your skin! Well, our forearm workouts below will help you get started on the right path. Whether you’re looking to add some quality forearm muscle mass or simply develop and tone them, we have the forearm workout that’s just right for you!

Beginner Forearm Workouts

Beginner Forearm Workout #1

Exercise: Wrist Rollers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #2

Exercise: Palms Down Dumbbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #3

Exercise: Standing Palms Up Barbell Behind The Back Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #4

Exercise: Palms Down Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #5

Exercise: Standing Olympic Plate Hand Squeezes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #6

Exercise: Palms Up Barbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #7

Exercise: Standing Dumbbell Reverse Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #8

Exercise: Palms Up Dumbbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #9

Exercise: Seated Two Arm Palms Up Low Pully Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Forearm Workout #10

Exercise: Reverse Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workouts

Intermediate Forearm Workout #1

Exercise: Palms Down Dumbbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Wrist Rollers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #2

Exercise: Palms Down Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Palms Up Barbell Behind The Back Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #3

Exercise: Palms Up Barbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Olympic Plate Hand Squeezes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #4

Exercise: Palms Up Dumbbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Dumbbell Reverse Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #5

Exercise: Reverse Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Two Arm Palms Up Low Pully Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #6

Exercise: Reverse Barbell Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Palms Down Barbell Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #7

Exercise: Reverse Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Palm Up Barbell Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #8

Exercise: Seated Dumbbell Palms Down Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated One Arm Dumbbell Palms Up Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #9

Exercise: Wrist Rollers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Forearm Workout #10

Exercise: Standing Dumbbell Reverse Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workouts

Advanced Forearm Workout #1

Exercise: Reverse Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Wrist Rollers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated One Arm Dumbbell Palms Up Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #2

Exercise: Seated Dumbbell Palms Up Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Palms Down Dumbbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Dumbbell Reverse Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #3

Exercise: Palms Down Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated One Arm Dumbbell Palms Down Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Barbell Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #4

Exercise: Wrist Rollers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Palms Up Barbell Behind The Back Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Olympic Plate Hand Squeezes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #5

Exercise: Palms Up Barbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Wrist Rollers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Palms Down Dumbbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #6

Exercise: Seated Two Arm Palms Up Low Pully Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Palm Up Barbell Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Dumbbell Palms Down Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #7

Exercise: Reverse Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Barbell Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Dumbbell Reverse Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #8

Exercise: Seated Palms Down Barbell Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Wrist Rollers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Palms Down Dumbbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #9

Exercise: Seated Palm Up Barbell Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Palms Down Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Forearm Workout #10

Exercise: Standing Dumbbell Reverse Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Palms Up Barbell Wrist Curls Over A Bench
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Dumbbell Palms Down Wrist Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

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2 Comments

  1. I’m having trouble with my forearms and I’ve been looking for a workout for them for quit a while now. Considering I’ll start with the beginner level, how many exercises should I do out of the eight you mentioned above and what is the routine I should stick with on a weekly basis? Will it contradict with my regular three day routine at the gym?

    • shapefit

      Musaab – If you’re using the beginner workouts, then only do 1 exercise per workout for your forearms. Do this once per week and then switch to the next workout and use the next exercise. Do 3 sets of the specific exercise for 8-12 reps and that’s it. Let your forearms rest and recover before training them again a week later.

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