When it comes to building muscle, forearms are the most neglected body part because most fail to realize that they need to work them as a separate muscle group. Not only do great forearms prove to be aesthetically pleasing, but exercising this muscle group reduces the likelihood of carpel tunnel and improves your overall grip.

There are three main muscles that make up your forearms; Pronator Teres, Brachialis, and Brachioradialis. Although there are many more muscles in your forearms, these are the three largest and most worked muscles. There are also numerous workouts one can do to improve their forearms, and they can be separated into top and bottom lifts. Forearm muscles are a strength and endurance muscle, so it is important to do both moderate heavy sets of 8-10 repetitions and light sets of 15-20 repetitions.

Top lifts are not as popular or well known as bottom lifts, but are a necessity in developing your forearms. I suggest that you incorporate three top lifts into your routine, as well as three bottom lifts. The top lifts focus on your Brachialis, and Brachioradialis. I recommend palms down dumbbell wrist curls over a bench, palms down wrist curls over a bench(with a straight bar), and hammer curls. For bottom lifts I recommend palms up wrist curls over a bench(dumbbells or bar), behind the back wrist curls, and dumbbell twists.

Top Forearm Lifts

To do palms down wrist curls over a bench, you simply kneel next to a bench, hold the dumbbells/bar with your palms facing down, and your forearms flat on the bench with the back of your wrists on the edge of the bench. Lower the weight as far down as possible while maintaining your tight grip, and then slowly curl the weight as high as possible. It is very important that you do not allow your forearms to move while doing these exercises.

Palms up wrist curls over a bench are exactly the same as palms down, but reversed. Lower the weight as far down as possible while maintaining your tight grip, and then slowly curl the weight as high as possible. To do behind the back wrist curls you simply grip a bar behind your back(with desired weight) and while letting your arms hang you slowly curl your wrists has high as you can. Dumbbell twists are done by seating yourself on a bench, grab a moderately heavy dumbbell and let it hang between your legs, and then begin to twist it back and forth. You must keep the dumbbell stable and not allow it to swing, if you do not it may cause injury.

There are a few things to remember while working your forearms. If at any time you feel pain in your wrists, stop immediately. Make sure you never use upper body momentum to assist you in your lift, this will defeat the purpose. Lastly I recommend you work your forearms the same days you work your biceps. This will increase the workout in your forearms while concentrating on your biceps.