Easy Forearm Exercises

If you're looking for easy forearm exercises that will effectively pump up your forearms, there exercises are tailored just for you. Try to do three sets of each of these exercises two to three times a week to see a difference in your forearms.

Wrist Curls
Place your wrist, palm up, on your knee so it will be duly supported. Roll your dumbbell until it hits the last knuckle on your hand. Engage your forearms as you close your fingers, rolling the dumbbell into your hand until your fingers have completely enclosed the bar, then curl the wrist towards you, doing a little wrist curl. Uncurl and let the dumbbell slide back to the starting position. Repeat until you hit muscle failure. Do the same set with the other hand and forearm.

Reverse Wrist Curls
Using a weight machine designed for reverse barbell curls, stand in front of the machine and grasp onto the barbell with your palms facing down. Start with the barbell at shoulder height and press and curl the bar down to your thigh height, curling the wrist under with every downwards pressing movement. Make sure to engage the forearms along with the other muscles in your arms. Resist as the bar comes back up to shoulder height. Repeat until you hit muscle failure. Rest and repeat.

Bench Wrist Curls
Kneel in front of a bench and place your wrists on the bench, allowing the dumbbells in your hands to hand down over the side of the bench. Engage the muscles in your forearms as you curl the dumbbells up and then back down, moving only your hands and keeping your forearms steady. You should feel the stress in your forearms as you lift and lower using this limited curling motion. Repeat this exercise until you hit muscle failure.