Things You'll Need:
- Access to a gym
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Step 1
Seated Wrist Curls. Sit near the end of a bench with your forearms on the bench in such a way that your wrists hang over the side of the bench, as shown in the picture. Grab a barbell and slowly lower the weight until you feel a good stretch in the forearms. Then use your forearms to curl the weight back up to the starting position. Do 4 sets of 20 reps.
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Step 2
Reverse Wrist Curls. Sit on a bench with your arms on your knees in the manner shown in the picture. Grab a barbell with an overhand grip. Allow your hands to go all the way down, then use your forearm muscles to pull your hands back up. Do 4 sets of 20 reps.
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Step 3
Reverse Barbell Curl. This is exactly like a regular barbell curl except that you hold the bar with your palms facing down. This changes stresses the forearms. This exercise will also work your biceps, but try to feel the forearms doing the work. Do 4 sets of 20 reps.
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Step 4
Do this routine on the same day you do biceps. Ideally you would do Back/Biceps/Forearms on the same day and in that order. Doing forearms last is helpful because the pulling motions that are done on a Back/Biceps day all work the forearms indirectly. Add these 3 exercises to your biceps routine and you will be on the path to get the monster forearms you deserve!
