Free Forearm Workouts
These forearm workouts and the results you'll get from them would make Popeye jealous. As is every other information on this site, the programs are incredibly simple. I believe simplicity is powerful. It helps you focus. It promotes a clear and precise vision... which ultimately leads to results.
LEVEL 1: 2-4 months of experience (minimum)
- Standing reverse cable curl (straight-bar attached to the bottom pulley)
LEVEL 2: 4-6 months of experience (minimum)
- Standing reverse barbell curl
- Seated alternating hammer wrist curls with a dumbbell (forearm rests on a bench)
- Seated wrist curls with a straight bar (forearms up until the wrists are rested on a bench and almost touching)
LEVEL 3: 6-8 months of experience (minimum)
- Seated reverse preacher curl (machine)
- Seated reverse wrist curls with a straight bar (forearms rest on your knees about shoulder-width apart)
- Wrist curls with dumbbells (forearms shoulder width apart and resting on a bench [place a mat on the floor to rest your knees on to perform the exercise]
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