So we bring an arm workout regime that can be done without any equipment for your forearms. Top Forearm Exercise #2 – Barbell Reverse Wrist Curls. This 6-Move Beginner Core Workout Hits Your Abs From All Angles. 10 minutes and a whole lotta burn. Wrist Curl. Beginner Forearm Workout Exercise Sets Reps Reverse Wrist Curl 1 12 Wrist Curl 1 12 MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools This workout has been designed for new weightlifters looking to build forearm muscle. To perform this workout you will need to take a seat at a bunch or at the appropriate weight machine. Some things you need to know before you start working on your forearms are: 1. By Rachel Nicks, CPT. The barbell reverse wrist curl is a very similar motion to the common barbell curl listed above, and focuses primarily on the forearm extensor muscles. Indeed, increases in forearm strength will lead to upper-body strength gains overall, in that the lifter can safely make the transition to a heavier overall weight increase without fear of the forearms giving out on them mid-set. You will find that the way this forearm workout tool works, show you don’t really have any need for other forearm equipment. ... A 20-minute ab workout to build power and speed. Thus, in this regard, effective forearm training … You hand should dangle off your knee, with your elbow bent at 90 degrees. With the dumbbell hanging down, curl your wrist so your palm faces your biceps. Case in … A good forearm workout with the Wringer helps to reduce your forearm fatigue and the possibility of arm injury. How to do it: Hold a dumbbell in one hand, palm up, and sit on a bench, allowing your elbow and forearm to rest on your thigh. Repeat as many reps as possible in 40 seconds, then rest for 20 seconds to follow the workout above or perform 3 sets of 10 to 15 reps. Forearm moves aren't complicated. Why it works: This signature wrist isolation exercise blasts the forearms. Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side.