All of our Forearm Workouts and Weight Lifting Programs are 100% free

These programs are from Hardcore Lifters and experienced bodybuilding professionals who have proven themselves

Forearm Workout Program #1 - Targets the Head and Front of the Biceps

• Barbell Wrist Curls - Warm up then 4 sets 10-12 reps

• Reverse Barbell Wrist Curls - 5 sets 10-12 reps

• Squeeze grips - 3 sets to failure

Forearm Workout Program #2 - Strength and Size Routine

• One Arm Wrist Curls Over Leg (with a Dumbbell) - Warm up then 4 sets 10-12 reps

• Standing Bbehind the Back Dumbbell Fforearm Curls - 5 sets 10-12 reps

• Seated Reverse Dumbbell Forearm Curls - 5 sets 10-12 reps

More Forearm Exercises

• Reverse Barbell Wrist Curls on a Preacher Bench

• Squeeze Grips Reverse

• The Plate Hold - Hold a 45 pound plate in each hand using just your fingertips for as long as possible