Doing the right forearm exercises will allow you to develop this muscle group in detail and bring its vascularity to life.

It appears that developing the forearms is one of the big goals of every fitness trainee.

That is perhaps because they are a muscle group which stands out from the rest of the body, especially when you are wearing a T-Shirt.

And let's be real, big biceps and triceps, above a tiny pair of forearms will look just ridiculous.

This is exactly why, besides doing the arm workouts that allowed me to grow my arms to 18 inches, I also included these forearm exercises I'm about to show you.

When your goal is to develop a Greek god-like physique that looks aesthetically pleasing, you have to consider the proportional development of every single body part. That means you have to pay attention to training muscle groups like the forearms and the rear deltoids.

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Troy Adashun


Popeye forearms workout

Forearm Exercises

Whether you are training the forearms or any other muscle group, you have to consider the functions of that muscle group and the joints it goes with.

In this case, the forearms serve as the main wrist flexors and extensors. 

Did you know?

The forearms consist of TWENTY muscles total. Those are split between the anterior part, where the flexor muscles are located and the posterior part, where you can find the extensor muscles. 1

#1 Exercise - Behind the back forearm curl

Forearm exercise 1

Sets: 3

Reps: 12-15

Rest times: 30-45 seconds between sets

The first out of the 3 forearm exercises is going to target the flexor muscles of the forearm and will have your veins popping right off the first set.

Now, many people in the gym will tell you "Bro, why are you doing wrist curls? Heavy deadlifts are the s**t!"

While heavy deadlifts will certainly contribute to forearm development, wrist curls done the right way will give you a pump like no other exercise.


  1. 1
    Place a barbell lower on the rack
  2. 2
    Stand with your back against the barbell
  3. 3
    Grab the bar at shoulder width behind your back and un-rack it
  4. 4
    Take a step forward and retract the scapula (Don't hunch shoulders forward)
  5. 5
    Open your hand and let the bar roll down to your fingertips
  6. 6
     Roll back up to a solid grip and further flex the wrist to activate the forearm flexor muscles
  7. 7
    Repeat the motion pattern - Roll down from solid grip, roll back up, flex forearm, return to initial position

Gains tip

It is a little known fact that there are no actual muscles that deliver power to the fingers.

Instead, what drives motion and gives strength and power to the fingers, are the long tendons of the forearm musculature, that attach all the way to the end of your fingertips.

With this first exercise, we are allowing the bar to come down to the fingertips and then roll back up, using the fingers. This is a power-tip for stronger forearms, fingers and overall grip!

#2 Exercise - Straight bar flick of the wrist, superset with plate flicks

Sets: 3

Reps: 12-15

Rest times: 30-45 seconds between sets

This second exercise will target the outer portion of the forearms, where the extensor muscles are located.

Besides static exercises like hanging or gripping a weight, this is the one of the best dynamic forearm exercises you can do for this part of the forearms.


  1. 1
    Grab a pre-loaded straight bar at about shoulder width
  2. 2
    Un-rack the bar, bend over slightly and keep the forearms at a slight angle
  3. 3
    Extend the wrist up, contracting the upper portion of the forearms
  4. 4
    Come back down and repeat the movement pattern
  5. 5
     Once you are done with the 12-15 repetitions, leave the bar, grab two relatively light plates and do the same movement for a superset of another 12-15 repetitions

Gains Tip

On the last superset, after finishing the plate flicks, grab a heavier barbell and hold it statically until failure.

Exercise #3 - Forearm grippers TUT

Sets: 2

Reps: ~45 seconds time under tension or until failure

Rest times: 30-45 seconds between sets

This last exercise is something we all have probably done at one point or another.

Though a very simple exercise, this little piece of equipment will place an enormous amount of tension on the ENTIRE forearm.


  1. 1
    Grab the forearm gripper
  2. 2
    Lift your hand forward slightly
  3. 3
    Squeeze and release the gripper in a relatively quick pace
  4. 4
    Repeat for 30-45 seconds or until failure

The ultimate gains factor

We all want to be better versions of ourselves - To get stronger, healthier and look better is one of the primal desires of each and every human being.

Each of us however, has certain individual aspects and goals, which we should factor in, when creating the ultimate training approach.

I have created 3 Superhuman Balloon-Method based programs, that will help you achieve YOUR goals.

Take the Superhuman QUIZ below, to assess your current level of physical development and get matched with the best program to put you on the speed lane to your goals!