weight lifting program directory > Free Forearm Weight Lifting Programs

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Casey Viator Forearm Routine

Forearm Workout Program

Barbell wrist curls - warm up then 4 sets 10-12 reps

Reverse barbell wrist curls - 5 sets 10-12 reps

Squeeze grips - 3 sets to failure

One arm wrist curls over leg - warm up then 4 sets 10-12 reps

Standing behind the back dumbbell forearm curls - 5 sets 10-12 reps

Seated reverse dumbbell forearm curls - 5 sets 10-12 reps

Reverse Barbell Curls - 5 sets 6-10 reps

Barbell Wrist Curls - 5 sets 15-20 reps

Reverse Barbell Wrist Curls - 5 sets 15-20 reps

Reverse barbell wrist curls on Preacher bench

Squeeze grips reverse