Weight Training for Specific Muscle Groups

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FOREARM

The Exercises

Curls are the best exercises for developing the muscles of the front of the arm. The principal muscles of this area include the biceps brachius and the brachialis. Most the exercises in this section are designed to lessen the stress on the forearm. The other muscles in the forearm include extensor muscles and flexor muscles, both of which help you move your arm more efficiently.

The Exercises

[Seated Dumbbell Palms-Up Wrist Curl] [Seated Two Dumbbell Palms-Up Wrist Curl]

[Seated Barbell Toe Raise] [Seated Palms-Down Barbell Wrist Curl]

[Seated Dumbbell Palms-Down Wrist Curl] [Squatting Palms-Up Barbell Wrist Curl]

[Squatting Palms-Down Barbell Wrist Curl] [Palms-Up Barbell Behind Neck Wrist Curl]

The Exercises

Forearm Seated Dumbbell Palms-Up Wrist Curl

Hold dumbbell in right hand, sit at end of bench, feet on floor about 20" apart.
Lean forward, place right forearm on upper right thigh, palm up.
Place back of wrist on knee.
Lower dumbbell as far as possible, keeping tight grip.
Curl dumbbell as high as possible.
Do not let forearm raise up.
Inhale up, exhale down.
Reverse position and repeat with left arm.

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Forearm Seated Two-Dumbbell Palms-Up Wrist Curl

Hold dumbbells, sit at end of bench, feet on floor about 20" apart.
Lean forward, place forearms on upper thighs, palms up.
Place back of wrist over knees.
Lower dumbbells as far as possible, keeping tight grip.
Curl dumbbells up as high as possible.
Do not let forearms raise up.
Inhale up, exhale down.

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Forearm Seated Palms-Up Barbell Wrist Curl

Hold barbell with both hands, palms up, hands 16" apart.
Sit at end of bench, feet on floor about 20" apart,
Lean forward, place forearms on upper thighs.
Place backs of wrists over knees.
Lower bar as far as possible, keeping tight grip.
Curl bar as high as possible.
Do not let forearms raise up.
Inhale up, exhale down.

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Forearm Seated Palms-Down Barbell Wrist Curl

Hold barbell with both hands, palms down, hands 16" apart.
Sit at end of bench, feet on floor about 20" apart.
Lean forward, place forearms on upper thigh.
Place wrists over knees.
Lower bar as far as possible, keeping tight grip.
Curl bar as high as possible.
Dot not let forearms raise up.
Inhale up, exhale down.

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Forearm Seated Dumbbell Palms-Down Wrist Curl

Hold dumbbell in right hand, sit at end of bench, feet on floor about 20' apart.
Lean forward, place right forearm on upper right thigh, palm down.
Place wrist over knee.
Lower dumbbell as far as possible, keeping tight grip.
Curl dumbbell as high as possible.
Do not let forearm raise up.
Inhale up, exhale down.
Reverse position and repeat with left arm.

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Forearm Squatting Palms-Up Barbell Wrist Curl

Hold barbell, palms up, hands 16" apart.
Squat until upper thighs are parallel to floor.
Place forearms on upper thighs.
Place back of wrists over knees.
Lower bar as far as possible, keeping tight grip.
Curl bar as high as possible.
Do not let forearms raise up.
Inhale up, exhale down.

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Forearm Squatting Palms-Down Barbell Wrist Curl

Hold barbell, palms down, hands 10" apart.
Squat until upper thighs are parallel to floor.
Place wrists over knees.
Lower bar as far as possible, keeping tight grip.
Curl bar as high as possible.
Do not let forearms raise up.
Inhale up, exhale down.

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Forearm Palms-Up Behind Neck Barbell Wrist Curl

Put barbell behind buttocks at arms' length, palms back, hands 20" apart.
Keep arms straight, elbows locked.
Lower bar to starting position.
Inhale up, exhale down.