The PERFECT Forearm Workout (Sets and Reps Included)
The perfect forearm workout should consist of exercises for not just wrist extension and flexion but other important forearm actions as well. That said, even that doesn’t make the forearm workout complete. In order to round out your forearms with a well rounded workout you need to fill in the gaps of what is lacking on those popular forearm exercises and put science back in your training. That is what we do in this video.
The problem with wrist curls and extensions isn’t just that they train simply a fraction of what the forearms are capable of but also in that many people do these two exercises incorrectly. For instance, if you look at the wrist curls for the palm side of your forearms you will see two major errors in performing them either with your elbows rested on a bench or standing with the bar in front of your thighs.
First, the gravity loaded nature of both will tend to push the bar further into the fingers as you fatigue. This is very problematic given that we have already identified in great detail how the strain on the distal finger tendons is one of the most common causes of medial elbow tendonitis and flare ups. The second major issue, particularly in the standing curl variation, is the tendency of the biceps to want to contribute to the curl and take over for the forearms. This will result in an understimulated and underdeveloped forearm muscle.
Instead, you will want to turn your hand over and perform the prone wrist curl shown in the video. The advantages of this are not only that they eliminate the contribution of the biceps to the exercise but it also prevents strain on the elbow. Remember, forearm work is often done multiple times per week given their high tolerance to volume and predominance of slow twitch muscle fibers. Accumulating high volume in a compromised setup will be magnified here and must be avoided.
In between all sets of this perfect forearm workout you are going to do one of the best slow twitch forearm muscle activators – the farmers carry. Grab a pair of heavier dumbbells and walk one lap around the gym back to the starting point to perform your second and final set of each exercise. If you are just starting out you can perform just one carry per exercise when you are splitting up right and left sides to ease into the overall volume.
Next you want to perform your reverse wrist extensions for the top sides of your forearms standing as well. This is because when performed on the edge of a bench you often times will remove the tension from the forearms in the peak contracted state (not what you want to do if you are trying to build bigger forearms). When done in standing, I prefer to do them as a reverse wrist roll for time paired up in ladder style with a reverse barbell curl to hit the brachioradialis (another prominent muscle in the forearm).
A complete forearm workout will also not forget to include exercises for radial and ulnar deviation as well as supination and pronation to hit all of the key functions of the area. Deep finger flexors are also integrated to be sure not to overlook the importance these muscles play on the overall size of the forearm given all of their muscle bellies lie within the forearm itself.
Here is how to construct the perfect forearm workout:
1. PRONE WRIST CURLS – 2 x 12-15RM **
2. WRIST CURL LADDER – 2 x LADDER FAILURE **
A. REVERSE WRIST ROLLS x 1,2,3,4, etc seconds
B. REVERSE BARBELL CURLS x 1,2,3,4 etc reps
3. RADIAL / ULNAR DEVIATION – 2 x 12-15RM **
4. SUPINATION / PRONATION – 2 x 12-15RM **
5. CLIP GRIP COMBO – 2 x SUPERSET TO FAILURE **
A. CLIP SQUEEZES TO FAILURE
B. CLIP SQUEEZE WRIST ROCKS TO FAILURE
6. DEAD ARM HANG BURNOUT x 1 MINUTE
When you put this together in the format as I’m suggesting here, you not only now hit the forearms through their full range of motion but you hit every function of the this multi joint influenced muscle group as well. The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles.
This is just one example of how to apply science to your forearm workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the athlean-x Training Programs available at or click the link below and get started right away on building a ripped, muscular, athletic body.
For more forearm workout videos that also hit the brachioradialis and help to build bigger arms, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on notifications so you never miss one.
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To get the best looking arms, you are going to have to build bigger biceps and triceps too. I can show you how to do just that in only 22 days – https://youtu.be/6QgR6Tjle7g
Hey just watched this video. I was
looking for different variations. I have a serious joint issue on my right thumb near the base. I used to body build in the later 80's. I was working to compete in the NPC 1984 New Port Beach classics. Then got married and went to shit. I have M.S. whith that my muscles had suffered.
Bottom line is you said something that I liked. Exercising with the walk and carry for incase survival issues. Dude I like that. 👍
Would RADIAL / ULNAR DEVIATION be a more popular exercise if we called them Yaw Yaws?
Just did this workout at the gym and I gotta say the radial ulner deviations are humbling. Could only use 5lbs to get 15 reps without using other muscles.
Do I have to walk around or can I just hold the dumbbells for 30 seconds
Good 👍💳
Jeff, I have put together a great idea to increase your forearms. A closet pole dowel about 13 inches long. Drill a hole in the middle for a small rope. Rope about 3+ feet long. Attach a 10 to 15 lb weight at on end. Other end rope goes through hole on dowell & tied off w/ knott. Now roll up the rope on dowell fully. Let rope unwind fully. Do at least 10 roll ups. I guarentee your arms will be lite up, do more rolls to increase the burn or add more weight. My idea is way better, I guarentee it.
Could you make a video about how to specifically train the lower part of the forearms, especially close to the wrist? for me that's what I'm focused on, my forearms grow just fine from non specific exercises and are actually a bit oversized compared to my upper arms, but I just don't like that visible drop off In bulk somewhere between 1/3 and 1/2 from the elbow
The carries is training for carrying the bags from the car to the kitchen . Jeff thinks abt everything before creating the program
Funny. I have a sledge hammer but no cable machine.
Hermosos braquiorradiales
Thanks for sharing this
You just saved my freaking Elbows with this vid. No way I can thank you enough. And you're the only trainer I've ever heard to say this. I feel like I hit the lotto except better!!!!!
How many days a week and can I do this in a 6 day split
Do you believe in Handgrips?
I wonder how strong Jeff is in arm wrestling 😄
Great video!
Thanks.
How do you get your arm’s veins to pop out like that!!??
I feel my forearms grew a bit den stopped growing
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This is gold! Thanks Jeff
the same with spasticity?
Is the rope used in the video demonstration a 27 inch or 35 inch rope?
Thats one vascular man
"The problem is we don't all have sledgehammers"😂, something I never heard someone say in a workout video, or any video!
This is the best forearm workout I’ve ever seen!
Never trained forearms as their own workout, so I gave this one a try, and it's excellent
Okay I'm using an easy bar for my curls I'm doing three sets of 12 and then like you're doing with the reverse curls or wrist curls I'm doing three sets of 12 to 15 and I'm wondering what is the rest. In between regular curls and reverse curls TU
I’ve seen many great videos from Athlean X in the past but this right here is pure effing gold
l suffer from small forearms. Thanks to this video l know were l been going wrong.
my forearms are bigger than my biceps lol just by doing one workout and use that small tool I forget it's name daily that's it 😀
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Do farmer walks between each set of of each exersice
This is a great video. It helped me with my forearms. But one question I have is what great exercises could I do with only having dumbbells? Because some people don’t have access to machines and pull up bars.
Can we do prone wrist curl just with dumbells
I came back from my carry and someone stole my cable rope. Don’t walk too far!
What if i remove the disks on one side of the dumbell to have a "dumbsledgehammer"
I like your videos cuz you have very detailed information but most importantly you have no ads so I can watch and learn and be entertained
Jeff poops after peeing to not imbalance the mucles
Before you know it your crucifix posing.