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The Best Forearm Barbell Workout For Mass

Target your Forearms with This Forearm Barbell Workout For Mass. Barbell exercises for forearms target the inner and outer forearm muscles.

 

The 3 Best Forearm Barbell Workout For Mass

  • Barbell Wrist Curl
  • Barbell Wrist Curl – Standing; Behind Back
  • Barbell Wrist Extension
  • Beginner          : 3 Sets of 10 reps
  • Intermediate  : 4 Sets of 10 reps
  • Advanced         : 5 Sets of 10 reps

let’s go to work

Barbell Wrist Curl

  1. Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing up.
  2. Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.
  3. Keep your forearms pressed against your thighs throughout.

 

Barbell Wrist Curl – Standing; Behind Back

  1. Stand up and hold the barbell behind you, arms extended, palms facing back.
  2. Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.
  3. Keep your arms still throughout.

 

Wrist Extension

  1. Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing down.
  2. Raise the barbell up by extending your wrists and slowly lower it back down after a short pause.
  3. Keep your forearms pressed against your thighs throughout.

 

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