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