Best Forearm Exercises for Men 1. 2.Holding the dumbbells parallel to your body, curl them up to a right angle position, keeping your thumbs facing towards each other as if you were holding a hammer, and then lower back down beside your body. The pull-up bar hang works your lower arm muscles and, at the same time, engage your core. Browse through the various dumbbell exercises for forearms below: Palms-Up Wrist Curl One-Arm Palm-Up Wrist Curl Palms-Down Wrist Curl One-Arm Palm-Down Wrist Curl Palms-Up Wrist Curl Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, […] Use a shoulder-width grip here to work both biceps heads. But, if you are doing a standalone forearm workout, make sure you warm up your muscles and joints before you start. A Crash Course in Forearms Anatomy Will Help You Understand the Best Forearm Exercises for Men The forearms muscle group is rather simple compared to most other muscle groups in the body. This workout starts with a straight-sets multijoint exercise for an initial size and strength stimulus, then picks up the pace by employing supersets with a high volume of work. Forearm exercises invariably involve your wrists and fingers, and, like any joint, you could injure them if you don’t prepare them properly. Let’s start with one of the simplest forearm exercises that just about anyone can do. 1. To do this exercise: Start with 5- or 10-pound dumbbells, or a lighter weight if needed. This is an excellent workout if you want to take some emphasis off the forearm muscle groups to blend maneuvers into a whole body workout – perhaps to give your forearm a bit of a rest. Your finger flexors and wrist will benefit from this exercise. To perform this workout, grip a barbell (some prefer an EZ curl barbell for added wrist comfort) so that your hands are shoulder width apart, palms to the floor (overhand grip). All of the muscles which cross the wrist and elbow joints act during all forearm exercises. Chin-ups aside, there aren't great multijoint movements that target the biceps. Stand with your feet shoulder width apart, keeping your back straight and core stable at all times. Workout For Mass. This won’t be a problem if you are training your forearms after your back or arms. Best Arm Workout description: 1. Pull-Up Bar Hang. Dumbbell exercises for forearms target the inner and outer forearm muscles. Simply doing light weights for high reps to build better arm definition is no longer considered the best approach. You'll want to start with the arm exercise that allows you to move maximum weight: the standing barbell curl. This exercise works the flexor muscles located on the back or underside of your forearm. 4. The biceps just about anyone can do apart, keeping your back straight core. 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