Grab A Barbell: The Definitive Home Forearm Training

Need something fresh for your forearm training? Then drop the dumbbells for a moment and try this complete barbell forearm workout!

Your Forearm Muscles

When you look at your forearms, you are looking at a ton of muscles working in unison to provide the complicated movements your hands are capable of.

The biggest is  the brachioradialis, that starts above your elbow and travels down the outside of your forearms toward the wrists.

Then there are the wrist flexors and extensors, a dozen muscles involved in extending and flexing the hand.

Of all those muscles, training the brachioradialis will give you the biggest difference in forearm size. However, you should still train the flexors and extensors, as otherwise things in your forearms go out of balance.

Training The Brachioradialis

Among my favorite brachioradialis barbell exercises is the reverse barbell curl, due to the stability the barbell provides.

Training The Wrist Flexors

The easiest way to train the wrist flexors with a barbell is the wrist curl.

Training The Wrist Extensors

Last but not least some love for the muscles working in the opposite direction, the wrist extensors. All we have to do to train those is change the way we hold the barbell.

And With Dumbbells…?

If you happened upon this article looking for a home forearm workout and don’t have  a barbell, don’t worry. It’s fine to do these exercises with dumbbells. I explained that in this super-high value video, featuring car chases, explosions and women in light clothing. Just checking if you are still paying attention.