Forearms for men Workouts, Fitness Guides & Programs

You can use dumbbells to train the forearms for any fitness goal including strength or hypertrophy. The best forearm exercises with dumbbells are: • Farmer’s Carry • Offset Dumbbell Curl • Reverse Curl

The best way to exercise the forearms is to use exercises that help build forearm strength. Building forearms will help you in all of the rest of your weight training as well. Be sure to include one exercise for each of the 5 functions of the forearms.

To build forearm muscle, you’ll need to train the forearms at least once per week with exercises like the Farmer’s Carry, the Dead Hang and the Reverse Curl.

To get bigger forearms, focus less on training the forearms themselves and more on training the brachioradialis muscle. The brachioradialis is responsible for pronating the forearm and it helps protect the wrist while generating maximum force. Two great exercises for training this muscle are Battle Ropes and Reverse Grip Cable Curls.

The best forearm workout will train the forearms for each of their five functions. Some of the best forearm exercises are: • Farmer’s Carry • Offset Dumbbell Curl • Reverse Grip Cable Curls • Dead Hang • Rope Pronation

You should not train the forearms everyday because as with most muscle groups, the forearm muscles need recovery time. It is during this recovery time that the muscles actually repair themselves and grow.