Build big thick, and powerful forearms…

[Anatomy Chart and Workouts]

MUSCLE	ORIGIN	INSERTION	PRIMARY FUNCTION(S)
Brachialis	Anterior humerous	Ulnar tuberosity and coronoid process of ulna	Flexion at elbow
Brachiradialis	Distal two-thirds of lateral condyloid ridge of humerus	Radial styloid process	Flexion at elbow
Pronator teres	Distal end of medial humerus and medial aspect of ulna	Middle third of lateral radius	Flexion at elbow; pronation at forearm

Forearm Workouts

Working the forearms requires you to flex, extend, and curl the wrist and upper arm using a combination of very good exercises. Those exercises being wrist curls, reverse wrist curls, rever curls, hammer curls, and various gripping exercises.

Exercise/Beginner Routine #1	# of Sets	# of Reps
Seated Barbell Reverse Curls	3 sets	8-12 reps
Seated Barbell Wrist Curls	3 sets	10-15 reps

Exercise/Intermediate Routine #1	# of Sets	# of Reps
Barbell Preacher Reverse Curls	4 sets	8-10 reps
Seated Barbell Wrist Curls	3 sets	10-15 reps
Seated Barbell Reverse Wrist Curls	3 sets	10-15 reps

Exercise/Intermediate Routine #2	# of Sets	# of Reps
Hammer Curls	3 sets	12-15 reps
Reverse Barbell Curls	3 sets	12-15 reps
Wrist Curls Off Bench	3 sets	12-15 reps

Exercise/Advanced Routine #1	# of Sets	# of Reps
Hammer Curls	4-5 sets	8-10 reps
Standing Barbell Wrist Curls	4 sets	10-15 reps
Cable Reverse Wrist Curls	4 sets	10-15 reps

Exercise/Advanced Routine #2	# of Sets	# of Reps
Seated Barbell Wrist Curls	4 sets	12-15 reps
Standing Barbell Reverse Curls	4 sets	12-15 reps
Towel Squeeze	4 sets	12-15 reps

Here are some other workouts ---------

Exercise/ Routine #1	# of Sets	# of Reps
Standing Reverse Barbell Curls	5 sets	8-10 reps
Reverse Preacher Curls	5 sets	8-10 reps
Seated Dumbbell Wrist Curls	5 sets	8-10 reps

Exercise/ Routine #2	# of Sets	# of Reps
Barbell Wrist Curls	4 sets	10-12 reps
Barbell Reverse Curls	4 sets	10-12 reps

Exercise/ Routine #3	# of Sets	# of Reps
Zottman Curls	4 sets	10-12 reps
One Arm Dumbbell Wrist Curls	4 sets	10-12 reps

Exercise/ Routine #4	# of Sets	# of Reps
Barbell Reverse Curls	5 sets	6-10 reps
Barbell Wrist Curls	5 sets	8-12 reps
Barbell Reverse Wrist Curls	5 sets	8-12 reps

Exercise/ Routine #5	# of Sets	# of Reps
Machine Reverse Curls	3-4 sets	8 reps
Seated Barbell Wrist Curls	2-3 sets	20 reps
Standing Barbell Wrist Curls	2-3 sets	20 reps

Exercise/ Routine #6	# of Sets	# of Reps
Barbell Wrist Curls	2-3 sets	10-12 reps
Barbell Reverse Wrist Curls	2-3 sets	10-12 reps

Exercise/ Routine #7	# of Sets	# of Reps
Barbell Reverse Curls	3-4 sets	8-10 reps
Barbell Wrist Curls	3-4 sets	10-15 reps
Barbell Reverse Wrist Curls	3-4 sets	10-15 reps

Exercise/ Routine #8	# of Sets	# of Reps
Barbell Reverse Curls	4-5 sets	8-10 reps
Suppported Barbell Wrist Curls	4-5 sets	10-15 reps

Exercise/ Routine #9	# of Sets	# of Reps
Barbell Reverse Curls	4 sets	8-10 reps
Barbell Wrist Curls	4-6 sets	10-12 reps
Barbell Reverse Wrist Curls	4-6 sets	10-12 reps

Exercise/ Routine #10	# of Sets	# of Reps
Cable Rope Hammer Curls	4-5 sets	8-10 reps
Standing Barbell Wrist Curls	4-5 sets	10-12 reps
Towel Squeezes	4-5 sets	MAX reps

Tags: Arms

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