Get Those Explosive Forearms
I love the forearms. Big forearms are a sign that someone has taken the time to address these muscles instead of just concentration on the biceps and triceps. Most bicep exercises work forearms secondarily, but that does not mean that they should be ignored. Strong forearms not only symbolize strength, but they are also important in the context of a balanced physique.
Forearms should never be overlooked. They are important for a well balanced body and you need strong forearms if you expect to use heavy weights to build the rest of your body. Do not skip out on your forearm exercises because the muscle group is just as important as any other on your body.
Here are the top 5 forearm building exercises.
This is a classic forearm exercise that really works the flexor muscles of the forearm. Sit on a bench with your forearms resting on your thighs and a barbell in hand with palms facing down. Curl the barbell towards the ceiling using only the hands and then lower towards the floor for one complete repetition. This can also be done with dumbbells for a slightly different effect.
This forms a great one-two combo with the barbell wrist curl with the difference being that the reverse wrist curl works the forearm extensor muscles on the underside. Do the exact same set-up and movement as with barbell wrist curls except with palms facing up. This can also be done with dumbbells for a slightly different effect.
This works the extensor muscles, brachialis, and biceps. You can use a straight or EZ-Curl bar, or alternate between the two each week. Hold the bar with your palms facing down while standing with your elbows locked at your side. Rerform a barbell curl from that position.
Hammer curls are a hybrid between the barbell curl and barbell reverse curl. Using dumbbells allows for a neutral grip with the thumb pointing up and palms facing inward. This is a great brachialis builder.
This is more of an old-school method of training. You can use a barbell or dumbbells. Simply pick up the heaviest thing you can and hold it as long as possible. It works strength and endurance as your force your arms to squeeze that weight tight to hold it in place due to its weight.
Pick 2 of these exercises on the same day that you do your biceps and you will be well on your way to massive forearms. You will want to keep the sets to 8 – 12 reps until failure and 3 sets of each exercise is enough for a forearm blasting exercise.