Forearm Workout Exercises Anatomy

This is a complete list/menu of Forearm exercises for men or women. If you need to discuss how to perform these Forearm exercises please post them in our Exercise Forum under the heading of the exercise.

Forearm Workout Exercise Links Muscle Menu

Forearm Isolation Exercises
Forearm Compound Exercises
Dumbbell Forearm Exercises
Barbell Forearm Exercises
Cable Forearm Exercises
Ball Forearm Exercises
Calisthenics Forearm Exercises
Machine Forearm Exercises
Forearm Exercises / Muscle Forum Discussions
Forearm Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Reverse Preacher Curls- Forearm Exercise: Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra...

Arms, Biceps Brachii, Forearms, Brachialis, Compound, Upper Body,

Reverse Curls- Forearm Exercise:
Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, Dumbbell, Upper Body,

Standing E-Z Curl Bar | Standing Barbell Curl- Forearm Exercise: The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, E-Z Curl Bar, Upper Body,

Preacher Curls- Forearm Exercise: Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, E-Z Curl Bar, Upper Body,

Barbell Curls- Forearm Exercise: Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, Upper Body,

Concentration Curls- Forearm Exercise: Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Dumbbell Curls- Forearm Exercise: This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Hammer Curls- Forearm Exercise:
While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Elastic Band Bicep Curls- Forearm Exercise: Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show...

Biceps Brachii, Brachialis, Forearm, Isolation, Arms, Elastic Band, Upper Body, Exercise Band ,

Dumbbell Ball Preacher Bicep Isolation Curl- Forearm Exercise: Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...

Biceps Brachii, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Arms, Brachialis, Forearms, Upper Body, Freeweight,

Cable Curls- Forearm Exercise:
Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un...

Biceps Brachii, Forearm, Arms, Isolation, Cable, Straight Bar, Upper Body,

21's- Forearm Exercise:
Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Incline Dumbbell Curls- Forearm Exercise:
Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Reverse Dumbbell Incline Curls- Forearm Exercise:
Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Wrist Curls- Forearm Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl...

Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,

Standing Wrist Curls- Forearm Exercise:
Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th...

Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,

Wrist Extensions- Forearm Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th...

Forearm, Isolation, Barbell, Upper Body, Freeweight,

Forearm Muscle Anatomy and Overview

Wrist Extensors, Wrist Flexors, Forearms, Arm, Forearm anatomy picture

Forearm Function

The fuction of the forearms is for wrist extension, abduction, adduction and finger extension/abduction.

Forearm Training

Training the forearms is usually one of the easier muscle groups to train because when you use dumbbells your forearms are always working against gravity to hold onto the weights. If you plan on training forearms on their own day, pick a lower body day.

Carpal Tunnel Syndome is associated with forearms and please take a break from forearm training if you feel pain or any irritation in your forearms.

Forearm Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Forearm' are: Wrist Extensors, Wrist Flexors, Forearms, Arm, Forearm

What if I have fatty Forearm? What exercises can I do to reduce fat on my Forearm Muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Forearm. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Forearm. In other words, specifically exercising your Forearm will not directly decrease the overall fat around the muscle.

What can I do for Forearm Pain?

Forearm pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Forearm muscle.

Note: If pain in your Forearm muscle persists please consult a doctor immediately.

Forearm Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Squash	Quadricep, rectus femoris, biceps femoris, gluteus maximus, forearm extensors and flexors, latissimus dorsi, (Legs, Butt, Quadriceps, Hamstrings, Calf)

Forearm
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete description of how t...	Rectus Femoris, Gluteus Maximus, Biceps Femoris, Gastrocnemius, Forearm Flexors (Legs, Butt, Quadriceps, Hamstrings)

Forearm Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Forearm Stretch: Start by holding one hand by the fingers and pulling back until you feel the stretch. See the picture. This stretch is important for any sport involving throwing....	Forearm Flexors (Isolation)

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