Free Forearm Workouts

Forearm Workout Program

  • Barbell wrist curls – warm up then 4 sets 10-12 reps
  • Reverse barbell wrist curls – 5 sets 10-12 reps
  • Squeeze grips – 3 sets to failure

Forearm Workout Program 2

  • One arm wrist curls over leg – warm up then 4 sets 10-12 reps
  • Standing behind the back dumbbell forearm curls – 5 sets 10-12 reps
  • Seated reverse dumbbell forearm curls – 5 sets 10-12 reps

Casey Viator’s Forearm Routine

  • Reverse Barbell Curls – 5 sets 6-10 reps
  • Barbell Wrist Curls – 5 sets 15-20 reps
  • Reverse Barbell Wrist Curls – 5 sets 15-20 reps

More Forearm Exercises

  • Reverse barbell wrist curls on Preacher bench
  • Squeeze grips reverse