These 5 Movements Will Help You Build Forearms Like Popeye The Motherfuckin’ Sailor Man

Quick show of hands – how many of you have forearm workouts scheduled this week? No, we’re not talking about just one while spreading DNA solo. Forearms are probably the second-most overlooked body part next to calves. There are many IFBB pro bodybuilders that do not perform isolation exercises for their forearms, so you are in good company.

But that is something that needs to change and will benefit you in many aspects. First of all, you will not look symmetrical if you have big biceps and triceps and these scrawny forearms. Secondly, part of your forearm will improve the overall size of your biceps. And lastly, you are improving your grip strength when training forearms and this will assist you when doing movements such as pull-ups and bent over rows.

There are a number of exercises that you can do for your forearms and they – like calves – are a tough little body part that can be trained frequently. Every – or every other – day is something that you should be doing and by keeping it to four sets each time, you will not have to worry about overtraining.

Your best bet is to hit forearms at the end of the workout so that pre-exhaustion has already set in from them being worked as secondary muscles while you trained your main body part(s) that day. When you do the four sets of whichever exercise you choose to do that day, you’ll experience an immediate pump in your forearms and that will help them grow over the long haul.

Here is an example of what a typical week can look like for you in regards to forearm workouts:

DAY 1 – Seated Barbell Wrist Curls (4 sets, 12-to-15 reps each)

This is a staple among forearm workouts and will develop your flexor muscles. Be sure to keep the back of your arms braced against your thighs but also make sure that they clear your knee so that your range of motion isn’t compromised.

DAY 2 – Standing Dumbbell Alternate Hammer Curls (4 sets, 12-to-15 reps each)

Now it’s time to work your brachialis (the portion of your upper forearm that connects to your bicep) and hammers are the perfect choice to isolate them. You can perform them out on the side of your body or a ‘cross draw’ style across the front. 

DAY 3 – Standing Barbell Reverse Curls (4 sets, 12-to-15 reps each)

When you do a reverse curl, you’re looking to develop your extensor muscles and these are very important, as they are very visible and will make your arms look huge once you get that deep separation. Use a grip that is a little less than shoulder width and be sure to turn your wrists up toward you at the top of the rep.

DAY 4 – Standing Barbell Reverse Wrist Curls (4 sets, 12-to-15 reps each)

These are very different from the above, as you are holding the bar from behind and rolling it up and out, working your flexor muscles from a completely different angle. Because the range of motion is a short one, squeeze and pause at the top of each rep to work it hard.

DAY 5 – Wrist Rollers (4 sets, 10 each)

Saving the hardest of the forearm workouts for last, wrist rollers are a bitch to do and you will appreciate the rest days. Start off with something light (15 or 20 pounds) and you’ll immediately feel the burn, not wanting to go up in weight. When done correctly, you’ll be lucky to get 10 reps.

Your gym may have a machine for these, but the old school guys will just grab a dumbbell or small plates and tie a rope to them, leaving it long enough for the weight to reach just above the floor.

BY JOE PIETARO