Muscles that are difficult to train: forearms

Big biceps, horseshoe-shaped triceps and cannonball-like shoulders look great – but what about the rest of your arm? Skinny forearms that dangle down actually make you look disproportionate. Let’s sort this out and pump up those forearms!

Your forearms

Google any famous bodybuilder and take a look at the size of their forearms Download at no time. In a forearm workout video, former Mr California, Rich Piana describes forearms as, “represent[ing] strength and power!”

Your forearm-blasting battle plan

Remember, there are two parts to your forearm that you need to train to be able to get the thickness and make them your “symbol of power!”

Reverse curls (targets the outer part of the forearm)

  1. Grab an EZ bar, hold it straight down in front of you with your hands about 10cm apart. Before you start, make sure that your thumbs are OVER the bar, not under. This is one of the biggest mistakes that people make.
  2. Keep your elbows locked at your sides and lift the bar to your chin. Another massive error that people make is that they don’t let the bar go all the way down to the starting position – you must!
  3. Throughout the whole movement, try and flex your forearms.
  4. Repeat.

Note: Start off with a light weight (high reps) and increase the weight with each set (lower your reps).

Wrist curls (targets the inner part of the forearm)

  1. Grab a straight bar. You’ll need to start off with a light weight.
  2. Sit down on a bench, pick up the bar, lean slightly forward and place arms (palms up) on your thighs, wrists hanging over your knees.
  3. Keep your arms locked on your legs and let the bar roll down your hands to fingers.
  4. Grip the bar and slowly bring it up to the starting position, squeezing the bar as you lift.
  5. Repeat
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Note: Don’t increase the weight until you can do approximately 15-20 reps with the current weight.


Very few people do (or even know about this exercise!) Add this to your workout and you’ll be a level above everyone else.

It’s a fantastic exercise because it allows you to train your biceps and forearms at the same time.

  1. Grab 2 dumbbells of a weight you’re comfortable with – you won’t be able to use a heavy weight for this exercise.
  2. Start off by doing a normal concentration (keeping your elbows locked at your sides) bicep curl.
  3. Once you’ve reached the top of the curl and are about to bring it down…TURN your wrist 180 degrees so that your palms are facing outwards and bring the weight down to your side, twisting it back to the normal starting position for a bicep curl.
  4. Do the same with the other arm and keep repeating. Try do about 10-12 reps per set.

Note: Don’t increase the weight until you are very comfortable with the current weight; otherwise, you risk injury to your forearms.

So, there’s your sure-fire forearm workout that will help you reach the next level of your training. Remember, the more you put in, the more you get out! Have a blast!