Working Your Forearms

Revised 11/03/06
Muscle Group Table of Contents

Work your other larger muscles first, like your shoulders, then your upper arms, leaving the forearms for last. On the other hand, almost all upper body exercise will also work the forearms, so you don't have to do as many.

Barbell Wrist Curls.
Place the barbell on the rack and stand in front of it, gripping it behind you at shoulder width. Curl it up with your fingers and lower it slowly.
Dumbbell Wrist Curls.
Sit on the edge of the bench with your knees as wide as your hips. Grasp a dumbbell in your hand with an underhand grip. Put your entire forearm on your thigh so that your hand just hangs over your knee. Curl the dumbbell up and back down. Keep from moving the weight from side to side, instead move it straight up.
Farmer's Walk.
You take the heaviest dumbbells you can lift and just just walk or stand with them as long as you can. This strengthens your grip as well as works your traps in your shoulders.
Bokel's Walk.
You take the nearest weight plates or dumbbells and return them to the proper rack. Go for a variety of weights. This strengthens your grip, works your traps, and is good for your heart - it makes you feel good.

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