Forearm Workouts

Possibly forearm exercises are those which people tend to overlook often. You will even find several fitness sites that missed out discussing forearm exercises. Nevertheless doing only upper arm workout will make your arms look odd with a combination of huge upper arms and feeble forearms. Though some of the upper arm workouts (e.g. hammer curl) work on you forearms too (to some extent), it's always recommended to perform some workouts especially for forearms.

Here are some exercises that work best for your forearm, wrist and for strengthening grip.

Hanging weight roll up:

The best forearm exercise is hanging weight roll up. Trust me, by practicing this exercise alone you can become Popeye's envy!
Preparation
You need a rope at least five feet long,a 1.5/2 feet long sturdy cylindrical stick with a width that you feel comfy with your grip and a dumbbell. For a beginner starting with a light or middle-weight dumbbell is better to avoid wrist injuries. Fasten one end of the rope around the dumbbell and the other end to the mid part of the stick.
Technique

1. Stand straight with both arms extended straight in front and parallel to the ground holding the two ends of the stick with overhand grip (palm facing down).
2. Start rolling up the hanging weight by winding the stick with back and forth wrist movement.
3. After you rolled up the weight completely, start unrolling it by winding the stick in opposite direction until you completely unroll the rope.
4. Repeat the above steps to finish a set.

Tips
While unrolling the weight never loose your grip on the stick so that the weight rolls down automatically because of gravity. That is ineffective. If you are doing it for the first time then hardly you can do two repetitions. Doing two sets with 6-7 repetition is enough. Later on you can try increasing the weight or number of repetitions if you want.

Wrist curl:

Wrist curl is another good exercise for forearm and wrist.
Technique

1. Sit on a bench resting your elbows on your thighs grabbing a dumbbell in each hand with underhand grip (palm facing up).
2. Roll the weight down to your fingers by loosing your grip and bending the wrist as well.
3. Roll the weight all the way up using your wrist strength.
4. Repeat the exercise 8-10 times to complete a set.

Reverse wrist curl:

This is a variation of aforesaid wrist curl exercise.
Technique

1. Sit on a bench resting your forearm on your thighs grabbing a dumbbell in each hand with overhand grip (palm facing down).
2. Begin with the wrist bent down, holding the weights in your hands.
3. Curl the wrist up as high as possible.
4. Hold for a moment; then bend the wrist down to get back to the starting position.
5. Repeat the steps 8-10 times to complete a set.

Gripper:

This is a great exercise for increasing grip strength. Practice this exercise to get crushing grip strength.
Technique

1. Grab a pair of gripper device in both hands holding the handles of the gripper between your palm and fingers.
2. Now squeeze hard so that the handles of the gripper touch each other.
3. Release your grip and repeat.
4. Do this exercise in 3 sets with 15-20 repetitions.