3 Exercises To Build Killer Forearms Muscles

 Exercises To Build Killer Forearms Muscles

Truth be told, a pair of well developed forearms are not only recognized as a barometer of having a good upper body and arms but also helps in improving the grip of the hand which has an immense value attached to it while performing various other exercises.


When it comes to building forearm muscles, there are many exercises options one can choose from depending on your fitness objective. In this article we take a look at the 3 most popular forearm development exercises that continue to be the most widely accepted and used in most forearm development programs.

Anatomy Of the Forearms

Before chalking out any forearms exercise program it is very important to understand the exact composition of the forearm and its constituent muscle groups. It does not mean that one needs to get into the complex medical terminology of the biological anatomy of the forearm and elbows but instead focus on all the constituent muscles which can give a complete overall development of the forearms.Forearms primarily consist of three muscle groups known as the Pronator teres, brachialis and brachioradialis respectively.

Top 3 Recommended Exercises To Build Killer Forearms

1. Alternate Dumbbell Hammer Curls

Dumbbell hammer curls also known as the hammer press is one of the most widely used forearm development exercise techniques that go a long way in not only building stronger forearms but also keeping them in perfect shape and tone.  Dumbbell hammer curls focus on the development of the Brachioradialis muscle groups in the forearm. Alternate dumbbell hammer curls are performed by standing in an upright position with feet shoulder level apart.

Hold a pair of dumbbell in each hand with palms facing the torso. Curl each arm alternatively while crunching the bicep muscles. It’s important to note that only the forearms should move in the curl and not the entire arm. Slowly bring the arm back to the original position and repeat alternatively. Perform 3 sets of 15-20 reps each.

 Alternate Dumbbell Hammer Curls

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2. Barbell Wrist Curls

Barbell wrist curls work the wrist flexor muscles of the forearm that run up to the entire length of the inner forearms. To perform barbell wrist curls sit on a bench with a barbell rod placed over the thighs. Raising the ankles with the heel off the floor, perform a full wrist flexing movement with the barbell rod.

Do not lift the elbows from the thighs and try and flex as complete wrist flexor movement as possible. Barbell wrist curls can also be performed in a reverse position with palms facing the floor. Experts recommend 3 sets each of forward and reverse movement with 12-15 reps each.

Barbell Wrist Curls

3. Farmers Walk Routine

The farmers walk routine exercise is one of the most underrated but extremely effective forearm exercises. Farmers walk not only helps build the forearm muscle but also brings endurance and improves the grip of the hand assisted by stronger forearms significantly. To perform farmers walk, hold two heavy dumbbells in each hand.

Keep the back and the mid core as straight as possible and walk as far as possible till you are not in a position to hold the dumbbells in your hands any longer.  Keep the dumbbells on the floor when tired. Resume the movement with a maximum rest period of around 60 seconds. To add some safety in the exercise schedule it is advised to use a back brace or a belt while performing the farmers walk exercise.

Farmers Walk Routine