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Please read our guidelines section before attempting any of our free weight forearms exercises. Click on the images to enlarge.

Free Weight Forearms Exercises and Techniques Guide | Free Weight Forearms Workout Routine Guide

Also you can find some very useful information about the brachioradialis muscles here. Guide to the brachioradialis muscles.

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Barbell Hammer Curls - The barbell hammer curls are a strong, powerful, free standing forearms exercise using a specialized barbell to increase mass, size and strength of both the biceps and forearms muscles. Read more about the barbell hammer curls

Standing Barbell Hammer Curls Starting Standing Barbell Hammer Curls Finishing
Starting Finishing

Barbell Hammer Spider Curls - The barbell hammer spider curls are a strong, advanced free weight forearms exercise using a preacher bench to increase mass, size and strength of both the forearms and bicep muscles. Read more about the barbell hammer spider curls

Barbell Hammer Spider Curls Starting Barbell Hammer Spider Curls Finishing
Starting Finishing

Barbell Preacher Hammer Curls - The barbell preacher hammer curls are a similar exercise to the previous using the equipment in a seated position with a specialized barbell to increase mass, size and strength of both the bicep and forearms muscles. Read more about the barbell preacher hammer curls

Barbell Preacher Hammer Curls Starting Barbell Preacher Hammer Curls Finishing
Starting Finishing

Barbell Wrist Curls - The barbell wrist curls are a strong, supported free weight wrist exercise designed using a slow, controlled technique to increase overall strength, mass and shape of the lower forearms and wrist muscles. Read more about the barbell wrist curls

Barbell Wrist Curls Starting Barbell Wrist Curls Finishing
Starting Finishing

Behind Barbell Wrist Curls - The behind barbell wrist curls are a strong, free standing exercise using a slow, controlled and focused technique for building strength, shape and tone of the lower forearms muscles and wrists. Read more about the behind barbell wrist curls

Behind Barbell Wrist Curls Starting Behind Barbell Wrist Curls Finishing
Starting Finishing

Bent Over Barbell Hammer Curls - The bent over barbell hammer curls are a strong, controlled free standing exercise using an isolated technique and specialize barbell to increase mass, size and strength of both the bicep and forearms muscles. Read more about the bent over barbell hammer curls

Bent Over Barbell Hammer Curls Starting Bent Over Barbell Hammer Curls Finishing
Starting Finishing

Bent Over Dumbbell Hammer Curls - The bent over dumbbell hammer curls are a free standing forearms exercise using an isolated position to increase strength, tone and shape of both the forearm and bicep muscles. This exercise contains two technique descriptions. Read more about the bent over dumbbell hammer curls

Dual Bent Over Dumbbell Hammer Curls Starting Dual Bent Over Dumbbell Hammer Curls Finishing Alt Bent Over Dumbbell Hammer Curls Starting Alt Bent Over Dumbbell Hammer Curls Finishing
Dual Technique Starting Dual Technique Finishing Alt Technique Starting Alt Technique Finishing

Bent Over Reverse Barbell Curls - The bent over reverse barbell curls are another strong, controlled free weight exercise using a strict and isolated technique to increase size, strength and mass of the forearms muscles. This exercise contains two technique descriptions. Read more about the bent over reverse barbell curls

Close Grip Bent Over Reverse Barbell Curls Starting Close Grip Bent Over Reverse Barbell Curls Finishing Straight Grip Bent Over Reverse Barbell Curls Starting Straight Grip Bent Over Reverse Barbell Curls Finishing
Close Grip Starting Close Grip Finishing Straight Grip Starting Straight Grip Finishing

Bent Over Reverse Dumbbell Curls - The bent over reverse dumbbell curls are a focused, free standing exercise using an isolated position to increase tone, shape and strength of the brachioradialis muscles. This exercise contains two technique descriptions. Read more about the bent over reverse dumbbell curls

Dual Bent Over Reverse Dumbbell Curls Starting Dual Bent Over Reverse Dumbbell Curls Finishing Alt Bent Over Dumbbell Reverse Curls Starting Alt Bent Over Dumbbell Reverse Curls Finishing
Dual Technique Starting Dual Technique Finishing Alt Technique Starting Alt Technique Finishing

Bent Over Reverse EZ Curls - The bent over reverse ez curls are another strong, controlled free weight exercise using a specialized barbell and strict technique to increase size, strength and mass of the forearms muscles. This exercise contains two technique descriptions. Read more about the bent over reverse ez curls

Close Grip Bent Over Reverse EZ Curls Starting Close Grip Bent Over Reverse EZ Curls Finishing Straight Grip Bent Over Reverse EZ Curls Starting Straight Grip Bent Over Reverse EZ Curls Finishing
Close Grip Starting Close Grip Finishing Straight Grip Starting Straight Grip Finishing

Bent Over Single Dumbbell Hammer Curl - The bent over single dumbbell hammer curl is a simple, free standing forearms exercise designed using an isolated technique to increase tone, shape and definition to both the bicep and forearm muscles. Read more about the bent over single dumbbell hammer curl

Single Bent Over Dumbbell Hammer Curl Starting Single Bent Over Dumbbell Hammer Curl Finishing
Starting Finishing

Bent Over Single Reverse Dumbbell Curl - The bent over single dumbbell reverse curl is a focused, controlled free weight forearms exercise designed using a isolated technique to increase tone, shape and strength of the brachioradialis muscles. Read more about the bent over single dumbbell reverse curl

Bent Over Single Dumbbell Reverse Curl Starting Bent Over Single Dumbbell Reverse Curl Finishing
Starting Finishing

Dumbbell Hammer Spider Curls - The dumbbell hammer spider curls are an advanced, isolated exercise using a preacher bench and a technique that will increase tone, shape and strength to both the bicep and forearms muscles. This exercise contains two technique descriptions. Read more about the dumbbell hammer spider curls

Dual Dumbbell Hammer Spider Curls Starting Dual Dumbbell Hammer Spider Curls Finishing Alt Dumbbell Hammer Spider Curls Starting Alt Dumbbell Hammer Spider Curls Finishing
Dual Technique Starting Dual Technique Finishing Alt Technique Starting Alt Technique Finishing

Dumbbell Preacher Hammer Curls - The dumbbell preacher hammer curls are another isolated free weight exercise using a preacher bench and a technique to increase tone, shape and strength of both the forearm and bicep muscles. This exercise contains two technique descriptions. Read more about the dumbbell preacher hammer curls

Dual Dumbbell Hammer Preacher Curls Starting Dual Dumbbell Hammer Preacher Curls Finishing Alt Dumbbell Preacher Hammer Curls Starting Alt Dumbbell Preacher Hammer Curls Finishing
Dual Technique Starting Dual Technique Finishing Alt Technique Starting Alt Technique Finishing

Dumbbell Wrist Curls - The dumbbell wrist curls are a simple, well supported free weight exercise using a single dumbbell to increase tone, shape and control of the lower forearms and wrists. Read more about the dumbbell wrist curls

Dumbbell Wrist Curls Starting Dumbbell Wrist Curls Finishing
Starting Finishing

 

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