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