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Fire-Up Your Forearms!

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'.

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.

RELATED ARTICLE
How To Develop Fantastic Forearms How To Develop Fantastic Forearms.
In this article I will outline exactly why it is important to develop the forearms to their fullest and provide a series of exercises and programs to enhance the forearm growth of anyone regardless of individual genetic limitations.
[ Click here to learn more. ]

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.

What Does NPC Stand For?
NPC stands for "National Physique Committee, Inc." Visit their website at http://www.npcnewsonline.com/.

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.

    Hammer Curls Hammer Curls
    Click Image To Enlarge.
    Hammer Curls.

    Video GuidesWindows Media - MPEG - Video iPod

    Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment
    Click Image To Enlarge.
    Cable Hammer Curls - Rope Attachment.

    Video GuidesWindows Media - MPEG - Video iPod

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!

    Behind The Back Wrist Curls Behind The Back Wrist Curls
    Click Image To Enlarge.
    Behind The Back Wrist Curls.

    Video GuidesWindows Media - Real Player

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!

    Reverse Curls Reverse Curls
    Click Image To Enlarge.
    Reverse Curls.

    Video GuidesWindows Media - MPEG - Video iPod


So, Here It Is: The Workout

Once, twice, or thrice a week (as you wish or feel necessary):

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)!

Until Next Time, Train Hard!
Callum


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Jon623

What do you mean by finishing with partials on the behind the back wrist curls?

Jul 10, 2012 9:19pm | report
 
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