Fore arms exercises and workouts

• Start with your wrists relaxed and the barbell just resting in your fingers.

• Slowly curl the barbell upwards and then slowly lower it back to the starting position.

• Make sure to control the movement at all times.

Dumbbell Wrist Curls works the flexor muscles of the forearm. The technique is the same as in the barbell curls except

• You are using a dumbbell and doing one arm at a time.

• Start in a standing position with a barbell held behind your back with an overhand grip.

• Slowly curl your hands upwards concentrating on working your forearms.

• Then return to the starting position with a controlled movement.

Reverse Wrist Curls works the extensor muscles of the forearm. You can perform both the barbell and exercises just

• Change your grip from overhand to underhand, this changes the muscle group your working.

• The technique is the same as stated above.

Farmer's Walk is an excellent exercise for developing grip strength and will also help develop the traps as well as forearms.

• Pick up 2 heavy dumbbells and walk around with them until you drop them.