- Training with weights can help to increase the size of your forearms.big sale image by shime from Fotolia.com
Most chest, back and biceps exercises indirectly benefit the forearms, however it is important to also perform exercises that are designed specifically for the forearms to give your arms a well-balanced look. Many bodybuilders choose to train their forearms on the same day that they work their biceps muscles. The number of different exercises you perform during a workout depends on your desired level of forearm development. - Reverse barbell curls are a weightlifting exercise that work the forearms and biceps muscles. Before you attempt the lift, you may want to put on a weight belt to give you more stability. Many bodybuilders also choose to wear weightlifting gloves for better grip. Start with a light weight, then add more weight once you are comfortable performing the exercise. To begin the first repetition, bend at the knees and pick up the bar using an overhand grip, then stand up straight with your arms extended down in front of you. Your hands and feet should be at roughly shoulder during the exercise. Slowly curl the bar up until it is parallel to the floor, then lower it back to the starting position to complete the repetition. Control the barbell during the lift and do not swing it or you will reduce the effectiveness of the exercise.
- To perform reverse preacher curls you need a preacher curl bench and an EZ Curl Bar, which is shorter than a standard barbell and has a double-v shape. A preacher curl bench is a small bench that weightlifters use to isolate the biceps muscles, and is angled to take the stress off of the lower back muscles. Add plates to the EZ Curl Bar and place it on the stands in front of the preacher curl bench. Sit down on the seat, then lean forward and place your hands a few inches apart on the bar using an overhand grip. To start the exercise, raise the bar until it is close to your chin, then lower it back down to finish the repetition. Make sure you do not let the EZ Curl Bar touch the weight stand when you lower it down.
- You can perform barbell wrist curls by holding the bar while you sit on a bench. If you are using a standard barbell that weighs 45 pounds, you may not need to add many weighted plates to the bar, if any. To perform the exercise, hold the barbell with an underhand grip and sit on the end of the bench. Keep your feet flat on the floor at shoulder width. Rest your forearms on your thighs with your wrists holding the bar just past your knees. To start the repetition, slowly roll the bar from your palms down to your fingers, then close your hands around the bar and curl it toward you to finish the repetition. Do not lift your forearms off of your thighs during the movement.
