Building forearm muscle is often overlooked in weightlifting routines, but can make a difference in overall physique. Reverse curls, barbell wrist curls, and reverse barbell wrist curls are effective exercises for building forearm strength. Squeezing the forearms during the exercises is key.
When building muscle in a weightlifting routine, the average lifter doesn’t intentionally build forearm muscle. The forearm benefits from biceps exercises; However, there are ways to build forearm muscle for the dedicated lifter. Using free weights and weight machines, performing specific exercises, and implementing lifting techniques can build the forearm muscle that can make the difference between a regular body and an award-winning physique. Using reverse curls in various ways is a tried and true method for building muscle mass and forearm strength.
Starting with a reverse curl, complete three sets of eight to 10 repetitions. Grasp the bar with your palms facing the back of your body. Slowly raise the weight from a standing position until the hands are in front of the shoulders with the palms facing out. Slowly lower the weight until your arms are straight down and in front of your thighs. The best method of building forearm muscle will be for the lifter to squeeze their forearms as the weight is lowered. The weight should be the heaviest the lifter can work with while completing all three sets of repetitions. Be sure to rest for two to three minutes between each set.
The barbell wrist curl is also an effective exercise that can build the forearm muscle. From a seated position, hold the bar with your hands about a thumb’s width apart and allow the weight to spread over your fingers; then turn your hands toward the floor at a 90-degree angle to your forearms with your palms facing your knees. While squeezing the forearms together, rotate the hands back at a 90 degree angle in the other direction until the palms are facing the lifter’s chest. The bar will roll naturally in the palms of the hands on the straight up lift.
Another exercise to build forearm muscle is the reverse barbell wrist curl. This exercise is exactly the same as the barbell wrist curl, except that the palms are face down in the starting position and away from the lifter’s chest at the end. Again, the best way to build forearm muscle is to tighten your forearm muscles as you lower the weight. This exercise can also be completed with weights. Many lifters feel that more muscle can be built and defined by using the dumbbells instead of the weights. As with all exercises, never try to lift more weight than you can comfortably lift while performing the exercise.
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