Forearms Exercise Guide

Key Considerations:

• Isolation vs. Compound Exercises:
  • Avoid relying on compound exercises like deadlifts and rows for forearm development.
  • Using straps for back exercises can prevent grip fatigue from limiting back training results.
  • Focus on isolation exercises specifically targeting forearms for effective growth.

Exercise Tier List:

S-Tier Exercises:

• Classic Wrist Curl:

  • Best wrist curl variation.
  • Can be performed with a barbell, dumbbell, or cable.
  • Prioritize full range of motion with lighter weights.

• Rice Bucket Training:

  • Involves movements in a bucket of rice to train hands and forearms.
  • Accessible to everyone, requires minimal equipment.
  • Promotes wrist health.

• Hammer Curl and Reverse Curl:

  • Essential for both forearm and biceps growth.
  • Increases brachioradialis size, enhancing arm appearance.

• Wrist Roller:

  • Highly effective forearm exercise.
  • Ensure correct form to avoid using the front delts.

A-Tier Exercises:

• Grippers:

  • Portable and convenient for grip training.
  • Useful when performing exercises outside the gym.

• Dead Hang:

  • Good for forearms and spinal decompression.
  • Difficulty can be increased with a towel.

B-Tier Exercises:

• Wrist Extension:

  • Performed with palms facing downwards.
  • Decent but not preferred variation.

• Farmer’s Walk:

  • Effective but highly taxing.
  • Can't be done frequently due to full-body involvement.

C-Tier Exercises:

• Behind the Back Wrist Curl:
  • Limited range of motion, awkward for some.

D-Tier Exercises:

• Deadlifts and Rows:
  • Primarily back exercises; not effective for direct forearm training.

Additional Training Tools:

• Fat Grips:
  • Increases grip difficulty on barbells/dumbbells.
  • Enhances forearm engagement during curls.
  • Avoid using for back exercises to prevent limiting back training.

Conclusion:

• Focus on S-tier exercises for optimal forearm growth.
• Utilize other tiered exercises as supplementary routines.
• Combine high-frequency training with effective recovery for best results.
• Consider joining newsletters and training plans for more detailed guidance.

Community Engagement:

• Comments and feedback encouraged to refine exercise list.
• Additional resources and training plans available on the website.