Forearm Workouts - Grab This One Below Now

Forearms are one of the most undervalued and looked over body parts when it comes to guys working out to get big and muscular

. But when they are developed, they most certainly add that three dimensional aspect to your physique, especially to your upper arms. No one wants to have big upper arms with puny forearms that just dont look natural. Now for some guys, they really dont need to train their forearms that much, they just naturally have big forearms. This is usually because they are big boned, especially in the wrists and they also have long muscle bellies in their lower arm. Therefore, they have more cross sectional area and more potential for growth. Thats why they can grow all by themselves and look much bigger compared to someone who wasnt blessed in that department. Now because the forearms are a small muscle group primarily made up of small twitch muscle fibers and they have a short range of motion, you can hit them pretty hard with a lot of volume, sets, reps and even multiple times per week. They can take the constant pounding unlike some muscle groups if you trained them with the same exact intensity and volume.

One of the most important muscles of the forearm that often gets overlooked when it comes to a proper forearm workout is the brachialis and brachioradialis. The brachialis lies underneath the bicep and the brachialis resides on the forearm. When these 2 muscles are developed, they add an extra pop to your lower arm. This is what we are going to specifically focus on. Many guys have no problem developing their forearm flexors because they are constantly coming into play from holding heavy objects and doing any form of biceps and back work. So thats why we need to focus on the forearm extensors more so to balance everything out.

The first exercise you are going to do is the reverse curl using an ez curl bar. I want you to use an ez curl bar simply because its less taxing on your wrists as opposed if you used a straight bar where there would be a lot of sheering force. Now instead of just doing the traditional set of performing the reps all the way down and all the way up, you are going to utilize the 1 rep method. So what you do for this is you complete one full rep from the bottom position all the way to the top. From there, you lower the bar only half way then bring it back up again and slowly lower all the way to the bottom. This equals 1 full rep. Youre going to go for 10-12 reps for 4 sets on this exercise.

The next exercise youre going to do is alternating hammer curls with a fat grip. If your gym doesnt have thick bar dumbbells, you can purchase fat gripz online for around $40. They slip on any dumbbell or bar and instantly increase your grip circumference, which in by itself is an awesome way to beef up your forearms. So youre going to hold both dumbbells in a hammer grip half way up in mid range. From there you will lower one dumbbell all the way down and back up half way while still holding the other one in mid range of the repetition the entire time. From there, you alternate and now do the other side while still holding the other dumbbell up mid range of a full repetition. Try and get 10-12 reps for each side for 4 sets. Be sure to use lighter than normal dumbbell for this exercise since your grip will taxed heavily by using the fat gripz.

The next exercise youre going to do is your classic dumbbell wrist extensions. These are so simple to perform yet many people forget about them, but they are a perfect exercise to really target the extensors of your forearm muscles which is the top of your forearm. Simply lay your arm on your leg holding a dumbbell with the back of your hand facing up toward the ceiling. From there, just simply curl your wrist backwards, hold for a peak contraction and then slowly lower back down. Repeat this for 20 times per hand for 4 sets a piece alternating back and forth.

The last exercise that youre going to do is really going to test your grip strength. Your simply just going to hold two dumbbell in place for as long as you can. Time the sets and try and beat your time or at least stay consistent for each set. To really kick it up a notch and to make things harder you can place those fat gripz on the dumbbells to increase grip circumference. But if youre going to do this then I recommend you use a lighter dumbbell. Try and complete four total sets for as long as you can hold a heavy dumbbell for.

All in all, these 4 exercises above make up a great forearm workout that you can do at the minimum of 2x per week. I would start off with that and if you can, try and do it 3x a week after your workout or on lower body days.

by: Jared DiCarmine

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