The forearms consist of the wrist flexor, wrist extensor, and brachioradialis muscles. They’re smaller muscles and therefore are designed more for endurance and frequent bouts of work than explosive or heavy movements. They also get plenty of incidental work whenever you grab a bar or dumbbells for any other exercises, or carry groceries home from the store. Here’s how to set up a forearm training plan that challenges these muscles without overtraining them.
Our Advice
Take advantage of all the ways the forearms already get worked. Save the curl variations for your arm day and deadlift on either a lower body or back day. You can do this routine at the end of either of those days—it includes a static hold, one major forearm builder you overlooked. Improving your grip will drive up your poundages, as well as add meat above your wrists.
QUICK TIP: If you have farmer’s walk handles, you can use them for the suitcase deadlift hold.
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