How to Train Forearms for Muscle Growth
Execute a science-based 5-exercise forearm workout targeting the flexors, extensors, and brachioradialis with strict form and full range of motion.
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🧰 Required Tools & Equipment
- ✓ Pair of dumbbells (moderate weight)
- ✓ EZ-curl bar or straight barbell
- ✓ Weight plates
- ✓ Flat workout bench
- ✓ Pull-up bar or suspension station
- ✓ Gym chalk (optional)
📦 Materials & Supplies
- ✓ Hydration bottle
- ✓ Rest interval timer
⚠️ Safety Checkpoints & Warnings
- • Warm up the wrists with rotational dynamic stretches before loading heavy weight.
- • Keep movements smooth and controlled; avoid snapping or bouncing wrists under load to prevent tendonitis.
- • Maintain a neutral spine during seated and standing lifts.
📋 Step-by-Step Guide (5 Steps)
Perform Seated Dumbbell Wrist Curls
Sit on a bench with your forearms resting flat along your thighs, wrists hanging just past your knees with palms facing up. Allow the dumbbell to roll down into your fingers, then curl your fingers closed and flex your wrists upward as high as possible. Pause for one second at peak contraction before slowly lowering over two seconds.
- • Forearms remain anchored flat to the thighs throughout the entire set.
- • Wrists achieve full vertical flexion followed by an open-finger stretch at the bottom.
- • Lifting forearms off thighs to cheat the weight up
- • Rushing the eccentric phase without letting the weight roll into the fingers
Perform Standing Reverse EZ-Bar Curls
Stand tall with feet shoulder-width apart, gripping an EZ-curl bar with an overhand (pronated) grip on the downward slopes. Keeping your elbows pinned close to your ribs, curl the bar up toward your upper chest. Lower the bar under strict 3-second control back to full arm extension.
- • Wrists stay locked in a straight, neutral position relative to forearms.
- • Elbows remain stationary at the sides of the torso without drifting forward.
- • Letting the wrists collapse downward (flexing) at the peak
- • Swinging the hips to initiate momentum
Perform Seated Over-Bench Wrist Extensions
Kneel beside a flat bench with your forearms resting perpendicular across the pad, palms facing down, and wrists hanging over the edge. Grip a light barbell or pair of dumbbells and curl your wrists straight upward toward your body. Lower the bar down into a deep stretch under full control.
- • Full upward articulation at the wrist joint with knuckles pointing toward the ceiling.
- • Forearms flat against the bench pad without bouncing.
- • Using too heavy a weight and cutting range of motion in half
- • Lifting elbows off the bench during the lift
Perform Incline Dumbbell Hammer Curls
Set an adjustable bench to a 60-degree incline and sit back with your head and spine supported. Hold dumbbells with a neutral grip (palms facing each other) and curl the weights upward toward shoulder height without rotating your wrists. Lower slowly to full elbow extension to maximize the stretch on the brachialis and brachioradialis.
- • Palms face inward toward each other throughout the entire movement path.
- • Arms reach complete extension at the bottom between repetitions.
- • Supinating the wrists (turning palms up) during the curl
- • Pushing shoulders forward off the bench backrest
Execute Barbell Finger-Roll Holds or Dead Hangs
Stand holding a loaded barbell behind your back or grasp an overhead pull-up bar with an overhand grip. Open your hands slightly to let the bar settle onto your fingers, then close your fingers tight and lock a firm isometric grip for 30 to 45 seconds. Keep your core braced and shoulders actively engaged throughout the hold.
- • Fingers remain wrapped firmly around the bar without opening under fatigue.
- • Body hangs or stands motionless without swaying.
- • Letting shoulders slump into passive, loose joints during hangs
- • Holding breath during isometric exertion
Credit: inspired by an original tutorial by Jeff Nippard — watch the original on YouTube.
Don’t have everything?
- No EZ-curl bar? Straight barbell or pair of light dumbbells
- No Flat workout bench? A sturdy chair, bed edge, or your own seated knees
- No Pull-up bar? Heavy dumbbell suitcase holds at your sides