The first and largest category is the forearm flexor group. Rotate your arm so that your palm is facing toward you and then curl your wrist inward toward your body. The muscles that you feel tightening on the inside are the flexors. These muscles are responsible for the exact movement that you are doing; they curl the wrist inward.
The second largest group in your forearm is called the forearm supinator. To find this muscle group, go ahead and bend your elbow to a 90 degree angle and point your thumb toward the ceiling. Now, flex your bicep and your forearm. You’ll notice that a band of muscle has tightened close to your elbow, and this muscle wraps around the side and top parts of your arm. This muscle helps to curl your arm when your thumb is on top or when your palm is facing down.
The third and smallest forearm muscle group is the forearm extensors. To locate this muscle group, rotate your hand so that the palm is facing the floor. Your knuckles should be facing the ceiling. Now, pull your hand upwards so that your knuckles rise as high as possible. You should notice a band of muscle on top of your arm has tightened. This is the forearm extensor.
To build well-proportioned forearms, you’re going to have to give some time and attention to each of these groups. And by now you probably already know what types of movements work each group. We touched on each of the corresponding movements above.
So for the forearm flexors, you will need to do wrist curls that curl your hands in the direction of your palms. This can be done using the wrist curl exercises. The forearm supinator is worked by doing reverse curls and hammer curls. Finally, the forearm extensors are worked by doing the variations of reverse wrist curls.
You’ll need to do each of these three types of forearm exercises in order to build muscle group in proper proportion. Doing this at the end of your workout shouldn’t be a problem for two reasons. The first reason is that your forearms have probably already had a decent workout by the time you finish with either your back or biceps. Secondly, your forearms are a small muscle group, meaning they tire out more quickly.
Working your forearms simply won’t require the kind of energy and exertion that is required when you work bigger muscles on exercises like squats, bench presses, and deadlifts. But just because your forearms are smaller doesn’t mean that you can get fabulous development by using light weights.
This is probably the most common mistake made in forearm training. A lot of guys out there will train the forearms with very light weights. Remember, your forearms are used to gripping heavy weights and being under heavy stress. You should do as much weight as you possibly can while still keeping strict form and going through the full range of motion.
The forearms can really be one of the more stubborn muscle groups to train, and progress may come more slowly than other muscle groups. Don’t give up, because the surest way to have weak forearms is to not train them or to work them only as a quick afterthought at the end of your workout.
Train hard with the intensity and time that is required and you’ll see the results. If you keep at it, your forearms will pump up and swell just like any other muscle group.
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