Best Beginner Forearms Workouts For Men
About
This workout comprises beginner-friendly exercises targeting the forearms while promoting overall arm development.
Beginners are defined as individuals with less than one year of experience, utilizing simplified movements with reduced weight for safe yet effective training.
Emphasis is placed on conditioning the forearm muscles, located between the wrist and elbow, which play a pivotal role in wrist movements and grip strength.
Exercises such as wrist curls are integral to this routine.
Repetitions and weights follow standard averages for men (5’10”, 180lbs, 35 years old), but can be adjusted based on individual capacities to accommodate personal fitness levels.
Workout 1
Forearms
Handle Band Reverse Curl
14reps24reps34reps
Palms-Down Barbell Wrist Curl
18reps17.5lbs28reps17.5lbs38reps17.5lbs
Palms-Down Dumbbell Wrist Curl
110reps12.5lbs210reps12.5lbs310reps12.5lbs
Palms-Up Barbell Wrist Curl
112reps25lbs212reps25lbs
Palms-Up Dumbbell Wrist Curl
112reps15lbs212reps15lbs312reps15lbs
Cable Wrist Curl
112reps30lbs212reps30lbs312reps30lbs
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Generate My PlanThe 6 Best Beginner Forearms Exercises for Men
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1. Handle Band Reverse Curl
SETS LOGGED182,947Forearms Strength47 mScoreForearms
Handle BandsThe Handle Band Reverse Curl is a bicep exercise that also works your forearms due to the reverse grip. As you perform the movement, you use a resistance band to increase the challenge.
How to do it
The Handle Band Reverse Curl is a bicep exercise that also works your forearms due to the reverse grip. As you perform the movement, you use a resistance band to increase the challenge.
Sets, Reps, Weight19reps29reps39reps2. 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, Weight18reps25lbs28reps25lbs38reps25lbs3. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs4. 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, Weight18reps25lbs28reps25lbs38reps25lbs5. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs6. 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, Weight18reps20lbs28reps20lbs38reps20lbs
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