Fore arms exercises and workouts

Barbell Wrist Curls

Barbell Wrist Curls works the forearm, the flexor muscles to be exact. Sitting on a flat bench, take a barbell with an underhand grip. Rest your elbows on the bench between your legs with the edge of the bench just above your wrists.

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

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.

Behind the Back Wrist Curls

Behind the Back Wrist Curls works the forearm flexor muscles.

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

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

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