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How to train the forearm muscles. How to strengthen and grow the forearms muscles with weight training, and even in under 10 minutes a week.

Wrist Curls

Lay your forearm on a table with your hand hanging over the edge and your palm up.
Holding a 5-pound-weight, slowly flex your wrist 10 to 20 times.
Turn your hand over so the palm faces down.
Repeat 10 to 20 times.
Switch arms and repeat.

Arm Rotation

Standing or sitting, hold a 2-pound- or 3-pound-weight in front of you with your elbow bent at a 90-degree angle and your palm up.
Slowly roll your forearm to a palm-down position, then return to the starting position.
Repeat 10 to 20 times.
Switch arms and repeat.