Complete Forearm Workout

How To Get Muscular Forearms…

Forearm and Grip Training is one of the most neglected things for most bodybuilders and fitness enthusiasts.

A lot of people think that their grip and forearms will get adequate work from simply holding on to the barbells and dumbbells during your regular workouts. And while this does help, it’s not enough to maximize your forearm development.


In this video I’m going to cover a complete forearm workout routine that you can follow. The workout includes dumbbell wrist curls for the forearm flexors. Dumbbell reverse wrist curls for the forearm extensors. And some different gripping exercises to help complete the forearm workout.


Click PLAY To Watch The Video.

Note: If you can’t see the embedded video clip above.
You can watch it right on my YouTube Channel at:
http://www.youtube.com/watch?v=UdeQAnE7DnQ

Give this forearm / grip workout a try for yourself and then leave me a comment below letting me know how it works for you.

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About The Author

leehayward

Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com

40 Comments

  • rmg

    lee – thanks
    forearms are hard for me to see any results. thanks for the workout.

  • Travis

    Thats a sick car!

  • David

    Lee,

    I just tried this workout. Great, I like it, can definitely feel it. I’ll be adding these to the wrist roller and gripper exercises I’ve been doing.

    Thanks,
    David

  • John

    nice video lee! p.s. i thought you would of spun the tires for us?

  • Gaurav

    Great Wrist Workout!

    Thanks,
    Gaurav Sood.

  • Bob Fenske

    Hi Lee,,,,just a kwik note , after elbow surgery to correct a pinched ulna nerve (it happens when you get old,,lol)….left arm was extremely weaker then pre-surgey. 6 month of so called “rehab” didnt do much, I,ve used your forarm and grip workout, heavily concentrting on the left and it has returned and exceeded original strenght, Thanks so much,,,,, BTW,,,,a Newfie eh??? Gorgeous country but i,m not kissin no damn fish,,,,tunderiing lard jesus by….:)

  • Jim_USMC

    Excellent info. Watching your videos are Never a waste of time.

    Thanks Jim

  • Arnie Bond

    Lee,

    I haven’t got access to YouTube on my computer – could you or someone just list the exercises and sets reps etc for me?

    Would be much appreciated.

    Thanks,

    Arnie.

  • Eric Cieplinski

    Another good one for the flexors is the wrist roller. For the brachioradialis i would say hammer curls and barbell reverse curls. I like the cable rows/reverse curls you showed.

  • Arnie Bond

    Hey Lee,

    One thing I wanted to ask you. When I do pushing exercises like bench or military press, (mainly for bench) I feel a click in my left elbow. It doesn’t hurt, but it worries me a little because I’m not sure what’s happening? I don’t think its elbow tendonitis – because I believe that brings pain, and as I said it doesn’t hurt.

    I’d like your opinion.

    Arnie

  • Kevin

    Cool. Godd stuff Lee. thanks. This helps when I jack off

  • josian

    hi lee:
    i have two question for you:
    1-first of all i really like this video of the forearms exercises,
    and i was wondering how many sets and reps do you recommend me to do for
    the dumbbell wrist curls and dumbbell reverse wrist curls?
    any advise for the sets and reps for those 2 dumbbell exercises?

    2-oh! and one more thing can i do those 2 exercises after my biceps workout?
    thank you!
    your friend,
    josian.

  • John:
    nice video lee! p.s. i thought you would ofspun the tires for us?

    ==============

    Maybe in another video I’ll lay a strip of rubber 😉

  • Bob Fenske:
    Hi Lee,,,,just a kwik note , after elbow surgery to correct a pinched ulna nerve (it happens when you get old,,lol)….left armwas extremely weaker then pre-surgey. 6 month of so called “rehab”didnt do much, I,ve used your forarm and grip workout, heavily concentrting on the left and it has returned and exceeded original strenght, Thanks so much,,,,, BTW,,,,a Newfie eh??? Gorgeous country but i,m not kissin no damn fish,,,,tunderiing lard jesus by….:)

    ==============

    Good stuff, glad to hear that the exercises helped.
    And as for getting screeched in and kissing a cod fish…
    I can’t blame you I wouldn’t do it either LOL

  • Arnie Bond:
    Lee,

    I haven’t got access to YouTube on my computer – could you or someone just list the exercises and sets reps etc for me?

    Would be much appreciated.

    Thanks,

    Arnie.

    ================

    Just curious, where are you located that you can’t watch YouTube?

  • Arnie Bond:
    Hey Lee,

    One thing I wanted to ask you. When I do pushing exercises like bench or military press, (mainly for bench) I feel a click in my left elbow. It doesn’t hurt, but it worries me a little because I’m not sure what’s happening? I don’t think its elbow tendonitis – because I believe that brings pain, and as I said it doesn’t hurt.

    I’d like your opinion.

    Arnie

    ===============

    I’ve got some clicks in my joints. It’s pretty common. The main thing is that you have no pain or discomfort.

  • josian:
    hi lee:
    i have two question for you:
    1-first of all i really like this video of the forearms exercises,
    and i was wondering how many sets and reps do you recommend me to do for
    the dumbbell wrist curls and dumbbell reverse wrist curls?
    any advise for the sets and reps for those 2 dumbbell exercises?

    2-oh! and one more thing can i do those 2 exercises after my biceps workout?
    thank you!
    your friend,
    josian.

    =============

    I covered the sets and reps in the video, but to repeat it was 3-4 sets of 15-20 reps for each exercise. And you can do these exercises after any workout, I just happened to pair it up after back training.

  • jim

    I too prefer the cross-bench position for overhand forearm curl, but I’m curious why in the video you allow your wrist to fall out of tension at the bottom instead of a constant tension state you achieve by not releasing completely. Fewer reps, but I get a crazy pump (at peak contraction). Vince G. also published a killer forearm routine in the E-book you sponsored several months back.

  • sixtysomething

    Lee,

    Great tips! I have been using a spring grip method for years doing reps. This was beginning to cause problems in the ligaments.
    Your tip on holding the grip is very much like the reverse method of training that works very well. I am on it!

    Years back I used a sort piece of pipe with a cord attached to a weight and wound it up and then down. Alternate palm in and out. Try that and you will see an amazing bulge in the forearm in almost no time at all.
    Probably like the wrist roller I hear about but older.

    Thanks for all you do.

  • Arnie Bond

    leehayward,

    Thanks Lee that puts my mind at rest. I’m in the UK – but its not the area that limits my viewing, its restrictions that my particular computer has in place.

    Also Lee, what’s your opinion on Jim Stoppani’s “Short-cut to Size”? It’s on bodybuilding.com….

  • Ron

    Lee,

    Great video and I will start using the grippers in my workout. I really like the view on your drive to gym that is beautiful!

  • Arnie

    Lee,

    I don’t want to see any of your work stolen so;

    Don’t know whether The Anabolic Amplifier Effect report is paid/copyright or not, but if so you might want to ask for it to be removed from this page:

    http://www.slideshare.net/search/slideshow?lang=%2A%2A&page=5&q=lee+hayward&searchfrom=header&sort=relevance

    About halfway down the page,

    Arnie.

  • little boy

    Arnie Bond,

    I’ve tried it, not as good a result as I thought. lot of work and not loads of result. if you want a good one Chris Ryan SAS is as good, but lee’s seem to be slighty less time consuming and as if not better in result. Blast Your Bench works a treat.

  • josian

    hi lee:
    i have a question for you:
    i want a 4 day body split,
    i want to workout 4 days per week?
    can you show me how can i divide a
    4 day body split?
    any advice for that!
    thank you!
    your friend,
    josian.

  • John

    leehayward,

    can’t wait make sure you light em up!

  • Arnie:
    Lee,

    I don’t want to see any of your work stolen so;

    Don’t know whether The Anabolic Amplifier Effect report is paid/copyright or not, but if so you might want to ask for it to be removed from this page:

    http://www.slideshare.net/search/slideshow?lang=%2A%2A&page=5&q=lee+hayward&searchfrom=header&sort=relevance

    About halfway down the page,

    Arnie.

    ===================

    Thanks for letting me know, but this is a free report so it’s not a big deal if they give it away.

  • josian:
    hi lee:
    i have a question for you:
    i want a 4 day body split,
    i want to workout 4 days per week?
    can you show me how can i divide a
    4 day body split?
    any advice for that!
    thank you!
    your friend,
    josian.

    ================

    If you would like to have me coach you personally with your workouts, etc. then you should sign up for the Total Fitness Bodybuilding Inner Circle Program at:
    http://www.totalfitnessbodybuilding.com

  • josian

    hi lee:
    i have two question for you:
    1-how many sets and reps should i do with the two plate curls
    exercises?

    2-how many sets and reps should i do with the hand grippers?
    thank you!
    your friend,
    josian.

  • josian:
    hi lee:
    i have two question for you:
    1-how many sets and reps should i do with the two plate curls
    exercises?

    2-how many sets and reps should i do with the hand grippers?
    thank you!
    your friend,
    josian.

    =================

    Do 3-4 sets for each exercise. Keep the reps high about 15-20 reps.

  • Don

    One of the guys at the gym has told me not to use my wrist as much when doing a forearm exercise. Instead he recommend to me to use a preacher curl type of device. (Mine at the gym has a weight holder down at the bottom where you can place a weight bar with weights). Anyway you simply just the weight bar (the e-z type of bar) with your hands kind of facing in slightly and just raise up the bar just using your fingers. I usually do 4-5 sets of 20-25. You can feel this in your forearms pretty good. This is just one exercise. There are others. I guess by using your wrists alot can perhaps hurt the wrist somewhat. Don’t know if that is true or not. But anyway this is just a suggestion for a forearm exercise.

    Thanks,

    Don

  • Stefan

    Camaro SS. Now thats a Real Muscle Car. Big V8. Forearm video very informative. I bet loads
    of people don’t think of using Power grippers for building up their forearms or muscular endurance strength in the forearms.

    Great Video

  • galactusx

    I was looking for a reverse grip curl that would be more comfortable than the standard bench roll. Will try it!

    Thanks Lee.

  • Your tips are too good and are helpful for beginners. thank you and hope you continue you the same

  • Glenn

    Nice car… Lee

  • Amith

    Hey Lee,

    Can you suggest a few more workouts for Forearms, especially the Barbell reverse curls and workout using the cable pulley.

    Cheers,
    Amith

  • josian

    hi lee:
    i have a question for you:
    can i do the dumbbell wrist curl and
    the dumbbell reverse wrist curl only,
    i am doing those two exercises,
    and i don’t have the two plate equipment,
    so i was wondering if i can do those two exercises only,
    the dumbbell wrist curls and the dumbbell reverse wrist curls?
    any advice for that!
    thank you!
    your friend,
    josian.

  • josian

    hi lee:
    i have a question for you:
    what should i do if i don’t have the 2 plates
    for the plate pinch curls?
    any advice for that?
    thank you!
    your friend,
    josian.

  • Great workout –As usual straight & to the point in easy to understand plain English.Thanks,Also I like your car & the scenery .

  • Lalit Pawar

    wonderful information, I had come to know about your blog from my friend nandu , hyderabad,i have read atleast 7 posts of yours by now, and let me

    tell you, your website gives the best and the most interesting information. This is just the kind of information that i had been looking for, i’m

    already your rss reader now and i would regularly watch out for the new posts, once again hats off to you! Thanks a ton once again.

  • Hi Lee
    Great workout. Nice to see workouts in video. It gives more practice. Need more posts like this.