Best Advanced Forearms Workouts With Garage Gym
About
This workout utilizes a variety of equipment typically found in garage gyms, including barbells, dumbbells, benches, pull-up bars, and squat racks.
These versatile tools are compact and cost-effective, making them suitable for home use while catering to a wide range of exercises.
Specifically designed for advanced lifters with over four years of experience, the included exercises involve complex movements and techniques that deliver efficient results.
The focus is on forearm strength, targeting the muscles located between the wrist and elbow which are crucial for wrist motion and grip control.
Movements such as wrist curls are incorporated to effectively engage and enhance this muscle group.
As workout requirements differ among individuals, tailored adjustments based on one's fitness level and goals are recommended.
Workout 1
Forearms
Palms-Down Barbell Wrist Curl
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Palms-Down Dumbbell Wrist Curl
18reps12.5lbs28reps12.5lbs38reps12.5lbs
Palms-Up Barbell Wrist Curl
110reps30lbs210reps30lbs310reps30lbs
Palms-Up Dumbbell Wrist Curl
112reps22.5lbs212reps22.5lbs
Plate Pinch
10:3020lbs20:3020lbs30:3020lbs
Plate Flips
16reps35lbs26reps35lbs36reps35lbs
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Generate My PlanThe 7 Best Advanced Forearms Exercises with Garage Gym
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1. Palms-Down Barbell Wrist Curl
SETS LOGGED235,582Forearms Strength97 mScoreForearms
BarbellsThe Palms-Down Barbell Wrist Curl is a simple exercise for strengthening your forearms. By resting your forearms on a bench, you can focus on moving just your wrists with a barbell for added resistance.
How to do it
The Palms-Down Barbell Wrist Curl is a simple exercise for strengthening your forearms. By resting your forearms on a bench, you can focus on moving just your wrists with a barbell for added resistance.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs2. Palms-Down Dumbbell Wrist Curl
SETS LOGGED531,084Forearms Strength98 mScoreForearms
DumbbellsPalms-Down Dumbbell Wrist Curls are exercises that strengthen your forearms by focusing on wrist movement. This isolation exercise ensures that only your wrists work while your forearms stay secured on a bench.
How to do it
Palms-Down Dumbbell Wrist Curls are exercises that strengthen your forearms by focusing on wrist movement. This isolation exercise ensures that only your wrists work while your forearms stay secured on a bench.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. Palms-Up Barbell Wrist Curl
SETS LOGGED267,902Forearms Strength90 mScoreForearmsBarbellsThe Palms-Up Barbell Wrist Curl is an exercise that focuses on strengthening and building muscle in your forearms. It helps improve grip strength and is ideal for beginners looking to enhance their forearm muscles.
How to do it
The Palms-Up Barbell Wrist Curl is an exercise that focuses on strengthening and building muscle in your forearms. It helps improve grip strength and is ideal for beginners looking to enhance their forearm muscles.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs4. Palms-Up Dumbbell Wrist Curl
SETS LOGGED624,350Forearms Strength94 mScoreForearmsDumbbellsThe Palms-Up Dumbbell Wrist Curl targets your forearms and helps improve grip strength. It's effective for building muscle mass in the forearms.
How to do it
The Palms-Up Dumbbell Wrist Curl targets your forearms and helps improve grip strength. It's effective for building muscle mass in the forearms.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs5. Plate Pinch
SETS LOGGED58,092Forearms Strength59 mScoreForearmsBarbellsPlate Pinch is an exercise that strengthens your grip by holding weight plates with your fingers and thumb. It's effective for improving grip strength and works your forearms and shoulders.
How to do it
Plate Pinch is an exercise that strengthens your grip by holding weight plates with your fingers and thumb. It's effective for improving grip strength and works your forearms and shoulders.
6. Plate Flips
SETS LOGGED20,088Forearms Strength40 mScoreForearmsBarbellsPlate Flips involve tossing a light plate into the air and catching it with the same hand. This exercise helps improve coordination and control as you catch the plate after it flips upside down.
How to do it
Plate Flips involve tossing a light plate into the air and catching it with the same hand. This exercise helps improve coordination and control as you catch the plate after it flips upside down.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs7. Cable Wrist Curl
SETS LOGGED78,126Forearms Strength95 mScoreForearms
Hi-Lo Pulley Cable
Flat Bench
Rope CableThe Cable Wrist Curl strengthens your forearm muscles and improves grip strength. Using a cable machine helps provide steady resistance, making the exercise more effective than using free weights.
How to do it
The Cable Wrist Curl strengthens your forearm muscles and improves grip strength. Using a cable machine helps provide steady resistance, making the exercise more effective than using free weights.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs
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