4 Forearm Exercises To Match Your Upper Arms

Posted by: Ron

Read this if your lack of forearm development makes you embarrassed to wear short sleeved shirts

Specialize on forearms to match your upper arms

The other stubborn muscle group is the forearms. That’s one of the reasons it’s often neglected. Much like calves being used with every single step you take, your forearms are literally used every single time you move your arm, touch, grab or pick up anything. They’re always worked.

In order for the forearms to grow, you literally need to force them into growth. Just like with calf work, you must emphasize them in your workouts.

4 of the best exercises for forearms

1) Decline barbell wrist curl – palms up
Use an underhand grip, keep your thumbs under under the bar (false grip). Use your knees to hold the elbows in. This exercise works the high inner head of the forearms.

2) Decline barbell wrist curl – palms down
Palms facing down, keep your thumbs above the bar where your fingers are (false grip again). This works the high outer head of the forearms

3) Thumbs up dumbbell curls
Palms facing each other. Keep your elbows in, touching your sides. This works the High fornt head of the forearms

4) Zottman curls
Start at the bottom as if you were doing dumbbell curls, palms facing up, thumbs under the handle, curl the dumbbells, then at the top, rotate them so your palms are facing down, lower then rotate the dumbbells again so that your thumbs are facing up, repeat. This works the entire forearm.

If your forearms are lacking in development relative to your upper arms, take 3 – 6 weeks to specialize on them and make them catch up. You can then switch things up and specialize on a different body part or muscle group.

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