Forearm training requires special attention and discipline when performing, since the forearms are an important part of a harmoniously developed musculature. The forearms work in almost all exercises (with the exception of the press). If the muscles of the forearms are weak, it will be difficult to perform exercises on other muscles with optimal weight. They can be trained with special exercises. For these muscles, there are exercises for the hands on the forearms.
Arm exercises are usually performed in the second part of the workout after training the muscles of the chest or back. If the arms are lagging muscles, then they can be given a separate workout.1. Bending the arms with a barbell overhand grip.
This movement includes the extensors of the wrist: the short radial extensor of the wrist, the long radial extensor of the wrist. Starting position:

We stand with our feet together, hold the barbell lowered with an overhand grip. Lock grip. We take a breath and raise the barbell by bending our elbows;
return to the starting position and exhale. Use of the exercise: Everyone, from beginner to master. When: The first movement in training. forearms. Quantity: 3-4 sets of 8-15 times. 2. Extension of the wrists with a barbell overhand grip.
This exercise works the long and short radial wrist extensors, the extensor of the little finger, the extensor of the fingers and the ulnar extensor of the wrist. Starting position
Sitting on a bench, forearms are between the hips, hold the barbell with an overhand grip. Dvat “lock”. We take a breath and unbend the brushes towards ourselves;
we return to the starting position and exhale. Note: this movement strengthens the wrist joints, which are weak due to the weakness of the extensor muscles of the hand. Using the exercise
To: Everyone from beginner to pro.
When: At the end of a forearm workout.
Quantity: 3 sets of 15-20 reps. 3. Bending the wrists with a barbell grip from below.
This movement develops the flexor carpi radialis, flexor carpi ulnaris, long palmar, and superficial and deep finger flexors. Starting position:
We sit on a bench, the forearms rest on the bench. We hold the neck of the bar in the “lock” with a grip from below. The brushes are unbent.1. We take a breath, bend the brushes towards us.
2. We return to the starting position and exhale. Using the exercise
To: Everyone from beginner to professional.
When: The last movement of the forearm workout.
Quantity: 3 sets of 15-20 reps.