I often hear people speaking negatively about their forearms. My guess is, this is because they don’t really exercise their forearms. Sure, some back or bicep exercises might strain them a little, but not enough to give most people the results which they desire.

Why are forearms important? They’ll help you with many other exercises! Such as barbell curls, back exercises, and any other compound exercise which may feel the bonus of some forearm support! If you don’t spend time on them now, you’ll notice a difference after you do.

When I do forearms I like to do two different exercises to work all the areas evenly.

Palms-Down Barbell Wrist Curl Demonstration from Nash on Vimeo.

Continue reading for detailed instructions about this exercise.

Both exercises use a barbell, and are essentially the reverse motion of each other.

1. For the first exercise, I’ll sit on a bench, with the bench between my legs.
2. I’ll lean forward on the bench, where the barbell is lying across the bench, but in front of my knees (not on top of them).
3. Then, I’ll grab the barbell with my palms facing up (keeping both arms paralleled and resting atop the bench).
4. I’ll bring the barbell, in my hands, over the edge of the bench. I’ll move my hands down, and open them, letting the barbell roll down over my fingers (while keeping the bar in the air).
5. I’ll pause for 2 seconds, and roll the barbell back up, and then pivot my/hands wrists in an upwards motion.
6. I’ll then pause at the top for two seconds and repeat.

The second exercise is essentially the same except your palms are face down, and the barbell rests on your knees, rather than the edge of the bench.

A video showing how to perform both of the exercises will be coming later tonight.