Forearm Rockers

There’s no doubt that it’s important to have muscular forearms. When you’re dressed in a short-sleeved shirt, it’s the only visible bodypart. That means you want your lower arms to be beefy and vascular. What’s more, forearm strength can help you build bigger biceps and even improve your bench press poundage.

So on arm day, if you don’t have time to do wrist curls and reverse wrist curls, try forearm rockers instead—to hit both the flexor and extensor muscles in one movement. Stand holding a dumbbell in each hand at the sides of your thighs and keep a slight bend at the elbows. Curl the dumbbells up and in, lower, and then curl them up and out. Use a slow rocking motion. The inward move will train your forearms’ undersides, the flexors, while the outward move will train the tops, the extensors. Shoot for 15 to 20 reps each way.

This is a great method for completely blasting your lower arms with one quick exercise. And because you use dumbbells, it’s easy to do drop sets. Simply grab a lighter pair and keep rocking!

—Steve Holman