Best Forearm Exercises and Workout – Top 3


Getting forearms like popeye’s isn’t just an imagination, having the best forearm exercises available and it can easily be achieved with the least time possible.

Forearm exercises can help increase muscle size, strength and volume to your forearms – having stronger forearms can maximize strength output to your arms overall.

Don’t skip forearm exercises on the day you workout your arms such as your biceps and triceps. Working out your forearms can actually help build up more muscle and strength to your biceps, helping you curl more weight – more weight = more muscle of course!

Even though there aren’t many forearm exercises or workouts you could do, the forearm muscle is considered to be a “small” muscle group therefore results can easily be achieved with less effort.

Having big arms without the right forearm size is like having a bodybuilder with a pair of chicken legs. – it just wouldn’t look right.

Forearm Exercises

You might have seen these exercises done at your local gym before, they are very popular among bodybuilder’s and those who are looking to increase the muscle size, volume and strength of their arms in the littlest time possible.

Palms-Up Barbell Wrist Curl

Exercising your anterior forearm muscle also known as the inside of the forearm, is like the bicep muscle to your arms. Performing exercises that target the anterior muscle of the forearm can have a huge positive impact towards increasing the size and fullness of your forearms.

Most people only workout the anterior muscle of the forearm, much easier on the wrist and you can actually curl more weight due to the comfort of the wrist.

Palms-Down Barbell Wrist Curl

There are twelve muscles in the posterior forearm, skipping on working the top side of your forearm can make your forearms look un-even and slow you down on muscle gains.

Doing barbell wrist curls with your palms facing down can cause discomfort on your wrists, so less weight can actually be used and still receive promising results.

Standing Palms-Up Behind Barbell Wrist Curls

This is a great forearm exercise, it can help pack on some serious volume and size to your arms from those crazy muscle pumps.

Since this forearm exercise is done while standing up and keeping hands down, it increases blood circulation and the amount of blood being pumped to your forearms during the exercise. Having a fuller pump during the exercise can have a big affect on muscle gains.

Best Forearm Exercises / Workout

Forearm Exercises Reps Sets
Palms-Up Barbell Wrist Curl 12 4
Palms-Down Barbell Wrist Curl 12 4
Standing Palms-Up Behind Barbell Wrist Curls 16 4


To get the best results out of these forearm exercises follow the program twice per week with at least 3 days rest in-between. These forearm exercises are the best when it comes to adding size, volume and strength gains. Three simple forearm exercises, well put together in a program that works.

Leave a Comment