Men Forearms Workouts

Forearm-focused workouts for men built around wrist flexion and extension patterns, realistic load examples in kilograms, and simple progression rules to improve grip-related size and strength.
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Workout 1

4 exercises12 sets

Men Forearm Strength and Hypertrophy Builder

Forearms

A forearm-focused template for men lifters using straight working sets, near-failure effort targets, and practical load progression to improve wrist-flexor and wrist-extensor development.

  1. 1
    Behind-the-Back Barbell Wrist Curl
    anatomy
    1Exercise
    Behind-the-Back Barbell Wrist Curl

    Rest 1m 30s

    • 112 reps x 25 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 312 reps x 25 kgRIR 2

    Keep forearms supported by body position, pause briefly at peak flexion, and avoid using hip drive to move the bar.

  2. 2
    Seated Palms-Up Wrist Curl
    anatomy
    2Exercise

    Seated Palms-Up Wrist Curl

    Rest 1m 15s

    • 112 reps x 10 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 312 reps x 10 kgRIR 2

    Use a full stretch at the bottom, avoid shoulder shrugging, and keep elbow angle fixed.

  3. 3
    Seated Wrist Extension
    anatomy
    3Exercise

    Seated Wrist Extension

    Rest 1m 15s

    • 115 reps x 15 kgRIR 3
    • 215 reps x 15 kgRIR 2
    • 315 reps x 15 kgRIR 2

    Keep forearms braced, lead with the knuckles, and avoid bouncing the bottom position.

  4. 4
    Wrist Roller
    anatomy
    4Exercise

    Wrist Roller

    Rest 1m 30s

    • 110 reps x 10 kgRIR 3
    • 210 reps x 10 kgRIR 2
    • 310 reps x 10 kgRIR 2

    Keep shoulders down, avoid trunk sway, and complete each full roll with constant tension.