Beginner Forearm Workout

This workout has been designed for new weightlifters looking to build forearm muscle. It hits the forearms with two exercises, one set per exercise.

Workout Summary

Build Muscle
Single Muscle Group
4 weeks
1-5 minutes
Barbell, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

The simple forearm workout is designed for beginners to weight training who want to build muscle. It's a 2 exercise, 2 set workout that can be added on to the end of your bicep routine to hit the forearms a litter harder.

Workout Notes:

  1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
  2. Strict technique on all exercises. (see forearm exercises)
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Forearm Workout
Exercise Sets Reps
Reverse wrist curl 1 12
Wrist curl 1 12

33 Comments+ Post Comment

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Posted Mon, 02/20/2017 - 22:24

Hello sir,
Can I get the best daily workout routine and plz give me workout with changes

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Posted Sat, 10/05/2013 - 02:59

hello my problem is that iam a very thin guy i weigh only 60 kg so once i read an artical and in that it was written that if u wanna gain your weight and want to be a muscular then u ll have to eat lots of food and also have to after reading an article i have started eating lots of food and working at home with dumbles and barbells but instead of my muscle my stomach getting bigger and bigger day by day so iam very upset with it....can anybody help me solving my problem???

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Posted Tue, 11/24/2020 - 21:26
Luke M

Hey, I assume you’re in a calorie surplus these types of diets always result in stomach fat/General fat gain. It’s apart of the process. Once you have gained satisfactory muscle/weight. Usually people start shredding/getting lean.

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Posted Mon, 09/23/2013 - 05:20


i have lost alot of muscle due to illness what supplements do you recomend including vitamin minerals etc
also aworkout most noticable are my arms and legs lose skin thanks ian

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Posted Fri, 09/20/2013 - 15:04

Sir, i've seen nerves popping out of forearms but i've been following this routine for a month and i havn't experienced any nerve pop out. What you suggest Sir?

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Posted Thu, 07/18/2013 - 02:03
Kenny Banh

Hi, whilst doing this, my left wrist starts to hurt around the 7th-8th rep. Is there another workout for forearm that doesn put too much strain on the wrist? Or should I jsut keep using this workout and just lessen the amount of reps/sets? Thanks

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Posted Tue, 07/16/2013 - 12:32
Andrew Tank

How often should you perform this forearm workout?

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Posted Thu, 01/24/2013 - 12:45

hey bro,
curntly am havng 15 inch biceps cn u tel me hw much wil it take to build upto 16.5 inch without takng proteins ?

Joey's picture
Posted Fri, 01/25/2013 - 12:55

Protein is essential for building muscle. Get your protein from a s much whole food as possible. Eat more and follow a proven workout routine.

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Posted Thu, 06/21/2012 - 08:09


I am 17 year old boy..

My wrists,arms and forearms are extremely thin....

The forearms are as thick as that of a 10 year old normal boy..

Because of this i do not want to join gym until and unless I have some respectable forearms..!

Please kindly suggest diet and domestic exercises that could seriously help me...

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Posted Tue, 07/19/2011 - 08:13

i was wondering as im looking to get bigger for taking up judo and i came across this website very good i must say but how long would it take to get big forearms to be able to see vains like others.

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Posted Fri, 07/01/2011 - 19:24
Michael S.

Hi Steve.

In wrist curl, is it ok if I lift slightly (around 20°) my forearms?
When I do this in this way (lifting 20°), I feel my forearms burning on, and my biceps are not involved at all, but I would like to know if this is ok.

Thank you.

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Posted Mon, 05/30/2011 - 01:16
koda Petago

will just these two exercises work to build bigger stronger forearms mainly with just one set of each? aren't you suppose to add more sets to build muscle?

Steven's picture
Posted Mon, 06/06/2011 - 12:40

Hi Koda,

Muscle building is more about progression of weight than it is about volume of sets.

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Posted Mon, 04/18/2011 - 15:24
Brian T.

Would like to know what you think about incorporating the farmers walk into a workout. Begin with it or end with it, or have it on its own day?

Steven's picture
Posted Tue, 04/19/2011 - 13:14

Hi Brian,

The Farmer's walk is a solid choice. You do either - begin or end your workout with it. There is no real right or wrong way. As long as you are pushing yourself all is well!

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Posted Tue, 04/19/2011 - 20:16
Brian T.

I workout 3 days a week. Would I be able to do the farmers walk on all 3 days or do you think that would be to much? Thanks for your time.

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Posted Tue, 04/12/2011 - 20:22

Hi, I have preety good upper arms but my forearms are ridiculously small. They look like toothpicks. How can I make them really big and add muscle too them? Please, give me an advice.

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Posted Wed, 02/09/2011 - 04:04

what is the rest time between each set and exercise? also, can i do this workout on a day where I just do back and abs (i know it calls for bicep days though)?

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Posted Sun, 01/30/2011 - 17:27

can i increase this workout to 4 sets of 10 reps each to gain results quicker?

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Posted Mon, 11/15/2010 - 05:33
Ahmad H

Correct me if I'm wrong, but this is how I've interpreted the warm up sets and weights:

1st warm up set: 2kg
2nd warm up set: 4kg
3rd warm up set: 8kg

Is that the sort of progression you mean when you say, " First set with a very light weight, and the second set with half the weight used on the first exercise."

Looking forward to a clarification!

Steven's picture
Posted Mon, 11/15/2010 - 08:27

Hi Ahmad,

You are correct, although your third set for an exercise should be a working set.

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Posted Sat, 11/13/2010 - 15:51

any other good forearm workouts?

Steven's picture
Posted Mon, 11/15/2010 - 08:28

Hi Boycasey,

You could perform 2-3 sets of static barbell holds for 30-60 seconds, and then 2-3 sets of forearms curls.

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Posted Mon, 11/01/2010 - 20:10

Hello Steve Big Fan of all your workouts,
Question, how would I be able to get bigger wrists?

Steven's picture
Posted Wed, 11/03/2010 - 13:03

Hi Travis,

In general you can't change wrist size, from a muscular standpoint. The only way a wrist size changes is from additional bodyfat.

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Posted Fri, 11/12/2010 - 01:12

Thank you steve

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Posted Fri, 10/22/2010 - 06:29
Ahmad H

Hi Doug,

Quick question: Will this help increase the wrist size to a certain extend? Or solely the forearms?


Steven's picture
Posted Fri, 10/22/2010 - 08:48

Hi Ahmad,

You might see a small change in wrist size, but nothing dramatic.

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Posted Fri, 10/15/2010 - 01:00

dude your routines work great i tryed them my my local gym and felt great after wards,
But question what type of food would you suggest i eat for dinner and such (vegies/chick, beef?)

sincerely Darryn

Steven's picture
Posted Mon, 10/18/2010 - 13:46
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Posted Wed, 08/25/2010 - 16:20
Mohd Kh.

hi doug ..

I want to increase the strength of my foreamrs without increasing their size .. can I do these exercises ??

Steven's picture
Posted Thu, 08/26/2010 - 13:17

Hi Mohd,

Size is highly dependent on diet. If you eat only to maintain your weight, you can improve strength without adding much, if any size. So yes, you can perform this workout.