Best forearm exercises for mass bodybuilding

best forearm exercises

It is obvious that summer is now over, so it is not your fault if you no longer care much about having a six pack. However, summer is over means that shirts are going back on. This is the reason why the forearms are one of those muscles that receive attention all year round as they are everything that people are able to see in fall and winter. Therefore, it is necessary to make some effort and invest in them by following some workout routines that focus on your forearms muscles. You can easily do that by keep reading because we are going to introduce to you many amazing forearms exercises in this “Best forearm exercises for mass bodybuilding” article.

Best Forearm Exercises For Mass You Should Know

1. Palms Down Wrist Curl Over A Bench

palms down wrist curl over a bench download

This is one of the best forearm exercises because it brings all the concentration to your forearms muscles, using only a barbell. Moreover, even beginners can perform this exercise.

How to perform this exercise:

  • Find a flat bench then place a barbell on a side of it.
  • Sit on your knees next to the flat bench so that your body is facing it.
  • Use both of your hands to grab the weight using a pronated grip with both of your palms down. After that, lift them up, placing your forearms against the flat bench. At this point, it is necessary to hang your wrists over the edge.
  • Next, curl both of your wrists upwards while breathing out.

palms down wrist curl over a bench download

  • After that, slowly bring your wrists lower to get back to the starting position while breathing in.
  • At this point, it is necessary to keep your forearms stationary and your wrist should be the only thing that is moving while performing this exercise.
  • Keep following these steps until you have finished all the recommended reps.

Variations:

  • You can also perform this exercise while sitting down by resting your forearms on your thighs. Moreover, you can hang your wrists over the knees then you can perform the same movements as described above.
  • You can also replace the barbell with a dumbbell.

2. Finger Curls

finger curls

This exercise will help you work on your forearms and build more muscles using a barbell. Beginners can perform this exercise without any concerns, which makes it one of the best forearm exercises.

How to perform this exercise:

  • Find a flat bench then sit on it. Use both of your hands to hold a barbell with your palms facing up. Place both of your hands about shoulder width apart.
  • Put both of your feet on the ground about slightly wider than shoulder width apart. This is your starting position.

finger curls

  • After that, start to extend your fingers in order to bring the bar down as far as you can. Let the barbell roll down your hands then catch it using the final joint in your fingers.
  • Next, curl the barbell up as high as you can by closing the hands as you are breathing out. Hold the contracted position for a second then release.
  • Keep following these steps until you have finished all the recommended reps.

3. Farmer’s Walk

farmer’s walk

What makes this exercise one of the best forearm exercises is that it helps you focus on not only your forearms but also your glutes, lower back, abdominals, hamstrings, traps and quadriceps muscles, giving you a chance to work your entire body. However, do not attempt to try this workout unless you have reached the intermediate level.

How to perform this exercise:

  • There are many implements that you can use in order to perform this exercise. However, if there are no implements available at your place, short bars or heavy dumbbells can also be used. Get started by standing between the dumbbells.

farmer’s walk

  • Use both of your hands to grip the handles of the dumbbells and lift them off the ground by driving through the heels of your feet. Always remember to maintain a straight back and keep your head high.
  • Start to walk with short and quick steps while breathing normally. Move for an aimed distance as fast as you can.
  • Keep following these steps until you have finished all the recommended reps.

4. Dumbbell Lying Supination

dumbbell lying supination download

This is one of the best forearm exercises because it helps you train your strength as well as work your forearms muscles with just a dumbbell. However, stay away from this exercise if you are a beginner in order to prevent injuries.

How to perform this exercise:

  • Find a flat bench then start lying on your side on it. Use one arm to hold a dumbbell and place the other arm on the bench. By doing this, you can rest your head on your arm.
  • On the arm holding the weight, keep its elbow bent in order to create a 90 degree angle between the forearm and upper arm.
  • After that, start to lift your upper arm in order to make your forearm parallel to the ground as well as perpendicular to the torso.

dumbbell lying supination download

A little tip for you: keep your forearm directly in front of you. At this point, your upper arm is stationary by the torso and parallel to the ground as well as aligned with the torso. This is your starting position.

  • While you are trying to maintain a 90 degree angle between your forearm and upper arm, start to rotate the forearm in order to lift the dumbbell in a semicircle motion as you exhale. Keep rotating your forearm until it is perpendicular to the ground and your torso is pointing towards the sky. After that, hold the contracted position for a moment.
  • Then get back to the initial position while breathing in.
  • Keep following these steps until you have finished all the recommended reps then switch to the opposite arm.

Caution: It is not necessary to use heavy weight while performing this exercise as it will lead to rotator cuff injury.

Variations: This exercise can also be performed while standing and with cables.

5. Cable Wrist Curl

cable wrist curl

You will have the chance to work your forearms muscles using a cable by doing this workout. Beginners are welcome to perform as it is easy and suitable for everybody.

How to perform this exercise:

  • Find a low pulley cable which is attached with a straight bar then place a flat bench in front of it.
  • Use both of your arms to hold the cable bar using a supinated grip about shoulder width apart with your palms facing up. After that, bring your arms up so that the forearms are facing against your thighs. It is necessary to hang your wrist beyond the knees.
  • Getting started by curling the wrists upwards while breathing out. Keep this contracted position for a moment.

cable wrist curl

  • After that, slowly bring your wrists lower to get back to the starting position while breathing in.
  • At this point, it is necessary to make sure that your forearms are stationary and your wrists should be the only things that are allowed to move while performing this exercise.
  • Keep following these steps until you have finished all the recommended reps.

Variations:

  • You can also perform this exercise while sitting down by getting down on your knees and resting your forearms on the bench. You can hang your wrists over the bench then perform the same movements as described above.
  • You can also replace a barbell with a dumbbell.

6. Plate Pinch

plate pinch

This type of exercise will allow you to work your forearms muscles. However, it is necessary to make sure that you have reached the intermediate level before doing this workout.

How to perform this exercise:

  • Find two wide rimmed plates then put them together so that their smooth sides are facing outwards.
  • After that, grip the plate’s outside part with your fingers and grip the other side with your thumb in order to hold them together. This will be your starting position.
  • Start squeezing the plate using your thumb as well as your fingers. Then try to hold this position as long as possible.
  • Keep following these steps until you have finished all the recommended reps then switch to the other arm.

plate pinch

Caution: If you try to hold the plates for an inadequate amount of time, it is very likely that you will drop them. As a result, the plates may fall on your feet or other body parts which may lead to unexpected injuries. Therefore, if you have a feeling that the plates are going to slip out of your hand, slowly keep your knees bent while maintaining a straight back then gently place them on the ground.

So you have just finished reading the entire “Best forearm exercises for mass bodybuilding” article. I hope that what has been written in this article has helped you find a new arm workout routine as well as achieve strong big arms.

Do not forget to tell us what you think by leaving a comment down the section below if this article is good enough for you. However, in case you are still wondering about some parts of this article, do not be shy to send us your questions.

Moreover, there are more fitness & exercise related articles from the site VKool that are waiting for you to visit. We are trying our best to make sure that you are satisfied with our service.

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