Forearms. You either love to exercise them because they give symmetry and seriousness to your body, or you despise them because no matter what you do, they stay weak and flat. Unimpressive forearm growth is one of the factors that detracts from a comprehensive and well-balanced muscular appearance both on stage and in the streets.
Other than looks, there are more reasons to concentrate on your forearms. Achieving total forearm development will not only help you establish an appearance of Herculean power, but it will also transfer to maximal grip strength and allow you to work with bigger weights. And there are some pretty fantastic benefits for enhancing your athletic performance and general gains.
Given their architecture, the forearms are a complicated muscle group that requires particular workouts and high weights to reach their maximum potential. And if your genetics haven't blessed you with the capacity to create amazing forearms without much struggle, you'll have to offer appropriate stimulation for growth by hammering them with a clever and equally severe training programme comprised of quite unusual workouts. In this post, we'll show you the most effective approach to accomplish just that, resulting in larger forearms in the least amount of time. Continue reading!
The Strategy
It's not a good idea to only do wrist curls in order to build strong forearms. The emphasis is on several much better workouts for developing amazing forearms, even if we have included them in the plan below. And have you ever noticed how men who work physically demanding jobs have forearms of steel?
That's because we made sure to include repetitive grasping and squeezing along with heavy weights in this exercise regimen because those motions are ideal for blowing out forearms.
The four forearm exercises listed below can be done as a capstone exercise to your regular training sessions. Before going on to the next exercise, finish all the specified sets and reps for the previous one.
DAY #1
1. WRIST ROLLER
3 sets x 4-5 reps, 90 second rest
Straight up, grasp a wrist roller with a pronated grip, and hold it out in front of you. Roll your hands forward alternately until the weight is elevated and your arms are completely extended, making sure the rope is not looped around the roller in the process. Reverse the motion, then get back to your starting place.
2. PINCH GRIP
3 sets x 15-39-second hold, 60 seconds rest
In a standing stance on the floor, place two dumbbells or wide-rimmed plates with the smooth sides facing outward. Pinch the head of each weight with your fingers, lift it off the ground, and hold it in place.
3. TOWEL WRING-OUT
2 sets x 60 seconds, 0 seconds rest
Grab a thick towel, soak it in water, and then twist your wrists in all directions to wring it out.
4. WRIST FLEXION/EXTENSION STRETCH
1 set x 60-second hold on each side, 0 seconds rest
Your left hand should be extended, and the wrist of your right hand should be gently bent back. Your left elbow should be slightly bent. After holding the stretch for 60 seconds, move your wrist and fingers in the opposite direction so that your palm is closer to the forearm. This will stretch the opposite muscles.
DAY #2
1. FARMER’S WALK
3 sets x 20-second walks, 60 seconds rest
Pick up a hefty pair of dumbbells, stand tall, and move through the motions as quickly as you can while keeping your back neutral.
2. BAND FINGER EXTENSION
2 sets x 20-30 reps with each hand, 0 seconds rest
Put a rubber band around all of your fingers, then spread them apart as much as you can while holding for a brief period of time.
3. SINGLE DUMBBELL WRIST CURL
2 sets x 15-20 reps on each side, 0 seconds rest
Sit on a bench with a dumbbell in one hand and a 90-degree bent elbow resting on your thigh. Your working hand should be palm up and the dumbbell should be dangling loosely from your knee. Raise your wrist so that the palm is facing your biceps.
4. WRIST FLEXION/EXTENSION STRETCH
1 set x 60-second hold on each side, 0 seconds rest
Your left hand should be extended, and the wrist of your right hand should be gently bent back. Your left elbow should be slightly bent. After holding the stretch for 60 seconds, move your wrist and fingers in the opposite direction so that your palm is closer to the forearm. This will stretch the opposite muscles.
DAY #3
1. KROC ROW
3 sets x 15-20 reps on each side, 90 seconds rest
Grab a relatively heavy dumbbell with your right hand and place it on a bench with your left knee and hand. Row the weight explosively to your side while keeping your lower back in a natural arch. Focus on attaining a full range of motion by fully extending the shoulder at the bottom and firmly bringing it up and back at the top to achieve maximum contraction.
2. SINGLE DUMBBELL WRIST EXTENSION
2 sets x 20-30 reps on each side, 0 seconds rest
Place your elbow and forearm on your thigh while sitting on a bench holding a dumbbell in one hand. Your working hand should dangle loosely off your knee with the palm facing down. The back of your hand should be facing your biceps as you curl your wrist upward.
3. LACROSSE BALL FOREARM ROLL
2 sets x 30 seconds on each side, 0 seconds rest
The palm of your hand should be facing down when you place your forearm on a lacrosse ball that has been placed on a box. You should really drive your forearm into the ball before rolling carefully from wrist to elbow and back. Turn your wrist slightly in both directions as you roll to make sure all of the tissues have been hit.
4. WRIST FLEXION/EXTENSION STRETCH
1 set x 60-second hold on each side, 0 seconds rest
Your left hand should be extended, and the wrist of your right hand should be gently bent back. Your left elbow should be slightly bent. After holding the stretch for 60 seconds, move your wrist and fingers in the opposite direction so that your palm is closer to the forearm. This will stretch the opposite muscles.
DAY #4
1. TOWEL PULL-UP
3 sets x AMRAP, 90 seconds rest
Grab each end of the towel as it is attached to a pull-up bar. Pull yourself up while hanging from the towel so that your chin is higher than your hands. If you find that this is too difficult, try hanging as long as you can from the towel.
2. CABLE THUMB CURL/PINKIE CURL
2 sets x 15-20 reps on each side, 0 seconds rest
Attach a rope handle to the pulley, then take hold of one end of the rope with your left hand (thumb up), pulling it through the hole to create a single, long rope. Step back until your arm is completely extended, and then flex your wrist to bring your thumb back towards your forearm. Take hold of the rope with your left hand once more and make the opposite action by curling your pinkie towards the inside of your forearm. Repeat this motion for all required sets and reps with both hands. With the other hand, repeat.
3. CABLE SUPINATION/PRONATION
2 sets x 15-20 reps on each side, 0 seconds rest
As instructed in the exercise above, fasten a rope handle to the pulley and thread it through the hole. Take a step back and grab one end of it with your left hand, thumb towards the machine. Then, sit down on a bench. While keeping your elbow bent at a 90-degree angle, turn your wrist inside so that your palm is facing down.
Take hold of the rope with your left hand once more (thumb towards the machine, palm down) and execute the opposite action by twisting the wrist outward until your palm faces up after completing all required sets and reps with both hands.
4. WRIST FLEXION/EXTENSION STRETCH
1 set x 60-second hold on each side, 0 seconds rest
Your left hand should be extended, and the wrist of your right hand should be gently bent back. Your left elbow should be slightly bent. After holding the stretch for 60 seconds, move your wrist and fingers in the opposite direction so that your palm is closer to the forearm. This will stretch the opposite muscles.
Each of the four exercises should be combined with one of your regular training sessions each week (be sure to do them at the conclusion). Because your forearms need to be pounded frequently and with strong loads in order to grow, much like in the case of training calves, this frequency will provide the best results. Take this workout to the gym and start developing your own Popeye-level forearms since the forearms are the most visible part of the arm and if you don't exercise them enough, your arms won't ever look complete.
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