Below I have listed three forearm exercises that you should consider doing on a regular basis as they will form the foundation of a good overall wrist exercises program. As always before performing any forearm exercises, start off by correctly warming up by doing some form of wrist stretch to help warm up the surrounding forearm muscles and also loosen the wrist joints.

Here are the three key foundation exercises you should be doing.

Wrist Curls – This exercise will help build the inside forearm muscles, and will add grip strength as well as wrist stability to help prevent injuries in the future, such as golfers elbow.

Read more about this forearm workout

Reverse Wrist Curls – The same as the above exercise except your palms start off facing toward you.  This exercise is responsible for developing the exterior forearm muscles and will often result in giving you the defined look at the top of your forearms. This exercise is also great for building wrist strength and can help prevent sport related strains such as Tennis elbow.

Read more about this forearm workout

The Hand Gripper – Although it may not be thought of as a conventional forearm exerciser, the hand gripper has definitely earned its place as a top wrist exerciser / forearm exercise tool. This is because despite appearing to only be working the hand muscles, it’s predominant benefits are received by the forearm muscles, which is why many individuals relate to feeling a burning sensation in their forearms after using the hand gripper.

Note – The hand gripper comes in many different variations, shapes and sizes. For more info on hand grippers and hand exercises visit the hand exercises page.

So there you have it, the 3 essential strong forearm exercises that you should do as part of your overall wrist exercises program.

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This wrist exercise works three major forearm muscles, the flexor carpi radialis, the palmaris longus and the flexor carpi ulnaris, and should be a staple part of your wrist exercises program.  These three muscle groups run from your elbow to your wrist and are primarily visible on the inside of your forearms. Building these muscles will add size and shape to the upper inside portion of your forearms.

Note – I recommend you start with a light weight and focus on correct technique and repetitions to start off with, especially if this is your first forearm workout.  You can always move up to a heavier weight later if desired. Aim for approximately 12-15 reps.

Performing the Forearm Workout

• Start off by sitting on an exercise bench or chair. Rest your forearm on your thigh with your wrist slightly beyond your knee (this will give your hand the space it needs to rotate freely).

• Hold the dumbbell in your hand and let it hang in your extended finger tips, with your open palm facing away from you.

• Slowly contract your fingers by rolling the weight up into your palm and simultaneously curling your closed fist toward your forearm.

• At the top position, you should almost form a right angle between your hands and your forearm.

• Hold that position for a count of one and squeeze to ensure ample blood flow through your forearm.

• Finally lower the weight slowly back to its starting position for a count of one and repeat.

Remember – The wrist curl forearm workout will play a major part of your overall wrist exercises program so be sure to always practice perfect form, as this is the key to increase wrist strength.

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