When most people talk about looking big they mention the upper arm, chest, or delts - and these body parts are important - but what about the most-seen muscle group, the forearms? Think about it. The only time you don't see them is when you wear long sleeves!
The forearm and that vein that runs down the back of it are one area that instantly cries "size" or "fit". The problem is that most people don't have forearms as big as Popeye mainly because they don't get worked. Sad, but true.
Results of a recent survey of NPC bodybuilders showed most didn't do specific forearm work and those who did only did 4 sets on average. Most relied on rows and the such to build forearms.
But, if you are doing this then your back won't be worked at all because your forearms will give out long before your back fatigues!
How To Correct This Problem
And Build A Vice-Like Grip
There are quite a number of forearm exercises, but there are three I like the most.
This routine has brought me instant results to the point where my forearms are getting disproportionate to my upper arm. The best time to do this is after biceps, but you can also do it twice a week perhaps after legs where the forearm isn't used.
Hammer Curls
The one rule for hammer curls: "Go Heavy" - 4-8 reps max. You can also use a rope attachment on a low pulley, but get something with a thick handle. Grip the dumbbell or rope hard and curl the weight without supinating the wrist. This will also add the "3rd dimension" to your biceps.
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Click Image To Enlarge.
Hammer Curls.
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Click Image To Enlarge.
Cable Hammer Curls - Rope Attachment.
Behind The Back Wrist Curls
Stand with a barbell behind your back and palms facing away from you. Curl your wrists up and down in a controlled motion. Aim for higher reps here - anything from 25-100. This exercise will really get a pump going but don't stop there, for that is where the set really begins. Finish with partials. Lee Priest recommends this exercise and I concur with him!
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Click Image To Enlarge.
Behind The Back Wrist Curls.
Reverse Curls
Exactly the same as barbell curls (for biceps) except with the palms facing down. You can use a preacher bench if you wish. Same as with the previous exercise - go high reps past the pain barrier!
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Click Image To Enlarge. Reverse Curls.
So, Here It Is: The Workout
Once, twice, or thrice a week (as you wish or feel necessary):
- Hammer Curls - 3 sets x 4-8 reps
- Behind The Back Wrist Curls - 3 x 15-100
- Reverse Curls - 3 x 15-100
Try this routine, and within one or two sessions you will notice a dramatic difference in not only your forearms but also your biceps and other muscle groups where forearms are important (e.g., back and traps)!