Whenever we are talking about the shape of our hands. Our focus pointed on the biceps and the triceps but we ignored our forearms. Do we ever think that we lift the weight with the help of our forearms? If they are not being developed, how could we lift more weights with our hands? To develop our forearms we will learn the 5 best forearm exercises to train our forearm muscles properly.




1. Dumbbell Twists The first exercise we are going to perform is the Dumbbell Twists. Performance-wise it always stays in the top position. This is a very effective workout for forearm building. This workout actually works on core mussels on forearms like ( flexor carpi ulnaris, palmaris longus, flexor carpi radialis, and pronator teres). It helps to acquire mussel mass on your forearms and make them bigger and muscular.

How to do -

  • You need two dumbbells to do this exercise.
  • Stand straight, keep your core tight, and chest lift.
  • Bent your elbows at a 90° angle and hold the dumbbells.
  • Now, rotate your wrists to the inwards properly and hold 2 seconds and contract your forearm mussel
  • Then again rotate it slowly to the outwards and squizz the forearm mussels properly.
  • Do 3 sets of 20 reputations and perform it from a medium weight.


2. Wrist Curl and Reverse Wrist Curl

The second workout we are going to do is the Wrist Curl and Reverse Wrist Curl. This exercise allows training our forearms in a better way. It works and targets all over your forearm flexors. This will strengthen your forearms and helps to gain mussels on your forearms. A well maintains forearms can change the looks of your hands.

How to do -

  • You need a barbell and a flat bench.
  • Place your elbows on the bench and hold the bar.
  • The distance between two hands should be a little inside my shoulders.
  • Now, release the bar on your fingers and rotate from here and bring it up until you squizz your forearms properly.
  • Then release the bar again to your fingers and stretch your forearm mussels and repeat it.



3. Wrist Roller Forearms The third exercise we are going to execute is the Wrist Roller Forearms. This is a very beneficial workout for the development of your forearms. By performing this exercise you will target brachioradialis, wrist extensors, and wrist flexors. This workout is very much helpful for increasing your forearm size and enhancing your forearm strength. How to do -


  • You need a straight bar to do this workout.
  • Stand straight and hold the bar to your shoulder width.
  • Raise your hands parallel to your shoulder.
  • Now, start rolling forward with your hands until squizz your forearm mussels.
  • In this workout, we do not count on reputations. We are focusing on minutes. Do this exercise for 3 - 4 minutes without taking any break.






4. Pronation and Supunation The fourth exercise we are going to perform is the Pronation and Supination. This is a very effective workout for the training of our forearms mussel. The movement of rotating your wrist in this workout will properly target your forearms mussel ( brachioradialis ) and also helps to prevent wrist pain and make them flexible. How to do -

  • You need a dumbbell to do this workout. Take a very lightweight.
  • Hold the dumbbell from the corner, not from the center.
  • Stand straight, Keep your core tight, and don't move your elbow.
  • Make sure your elbows are not moving from the position while performing this exercise.
  • Now, rotate your wrist with dumbbells outwards and hold them for 2 seconds.
  • Then bring it inwards and also hold it for 2 seconds and squizz your forearm mussel properly.
  • You have to perform 3 sets of 20 reputations with each hand.





5. Reverse Barbell Curl

The last exercise we are going to do is the Reverse Barbell Curl. It is also a high-intensity workout. This is personally my all-time favorite workout for the development of forearms mussels. This exercise not only targets the brachioradialis and wrist extensors mussels but also targets the biceps ( biceps brachii, brachialis ) mussels. It will increase your forearm strength rapidly. How to do -

  • a barbell is needed to perform this exercise.
  • Stand straight. Keep your core tight and chest lift.
  • The grip between two hands should be inside of your shoulders and palm downwards.
  • Lift the bar slowly, until your elbows are fully bent. Now, squizz your forearms mussel properly.
  • Then bring the bar slowly down and stretch the forearms mussel completely.
  • Perform 3 sets of 15- 20 reputations and do it with a full range of motions.