Ripped Forearms Workout
Just like calves, forearms are one of the most underrated muscle groups. Many bodybuilders stick to the masculinity with big shoulders, biceps, or chest. But when it comes to the peripheral parts of the body, it is heavily neglected.
Symmetrical muscles and wearing t-shirts might lead you to the fact that your arms will be looking bigger than it really is. Strong forearms might be the result of the high-quality training sessions and treating just like any other group.
There are three very important areas.
Brachioradialis flexes the forearms at the elbows, and works in exercises like hammer curls or reverse curls.
Forearm flexors are found on the posterior side of your forearms. Their main role is wrist and fingers extension, just as forearm supination.
Forearm extensors are found on the anterior side of the forearm. Their main role is wrist and fingers flexion and pronation of the forearm.
When it comes to strong forearms, you will have to be little more creative, so stop droning through endless sets of wrist curls. We’re providing you with few ideas which will boost your workout sessions to the next level:
- Load your weights – when you think your technique is good, try to load as much as you can carry. You need to shock your muscles if you want the good effect.
- Hammer grip – when your palms are facing each other, it is an outstanding opportunity to activate brachioradialis. We recommend you try a reverse grip too.
- No limits – it is true that barbell and dumbbells are the best way to isolate your forearms but is there anything wrong with the cables or other training devices? You need good isolation. Start using some additional equipment for maximum performance.
- A higher number of repetitions – we recommend you try 15-20 out, it is a peripheral part of your body, and when you reach advanced levels, perform 30 or more;
- Shorter rest periods – try 30-60 seconds out;
- Straps – your hands will be sweaty, and we recommend getting a good grip. You will be fatigued as the sets go by, and the bar surface might lack knurling. When you resolve these two issues, you have the advantage.
- Thicker handles – it is used for enhanced muscle activation in hands and arms.
Exercises For World-Class Forearms
We have prepared you a set of five exercises which will be the first step to Superman’s forearms. Stay persistent! As well as you may see, you’ll need at least 3-4 sets.
|Exercise||Sets And Repetitions||Rest Periods Between The Sets|
|Farmer’s Walk||3 sets, 1 minute||30-60 seconds|
|Seated Palms Down Barbell Wrist Curl||3 sets, 15 repetitions||45-60 seconds|
|Standing Palms-Up Barbell Behind The Back Wrist Curl||4 sets, 20 repetitions||30-45 seconds|
|Cable Wrist Curl||3-4 sets, 15 repetitions||45-60 seconds|
It is an excellent exercise and it is not monotonous at the same time. You might enjoy moving around the gym.
Stand between the implements, grab a pair of dumbbells and put it in your hands, lifting your body up by driving through your heels. Make sure your spine and head are straight all the time. Walk using short steps and breathe on every two or three steps. When you can’t go further, squat down and return the dumbbells to the ground.
Mistakes and tips:
- Do not lift from your back, use your legs.
- Forget about curved spine or head, it is almost 100% chance of injury.
- Don’t try long steps.
- Purchase a pair of weightlifting gloves.
- Don’t drop barbells.
Seated Palms-Down Barbell Wrist Curl
You need isolation to hit to the center. This exercise will isolate your forearms like a pro.
Hold the barbell with your palms faced down. Your hands are shoulder-width apart. Keep your feet pointed forward on the floor, in the width of your shoulders. Put your arms on the top of the upper third of your thighs, making sure palms are pointed down all the time. Lower the bar and inhale. Curl bar up and exhale flexing your forearms, and keep the position for at least 1 second.
Mistakes and tips:
- Your arms are steady, do not move it or it is cheating.
- Do not move your hands to the sides, wrist performs the motion.
- You may optionally use EZ bar.
- It would be perfect if you can place your wrists on the top of your knees.
Standing Palms-Up Barbell Behind The Back Wrist Curl
You need good balance for this drill. It is an advanced exercise.
Take the barbell off the squat rack and stand with your arms extended. Hold a barbell behind your glutes using a pronated grip. Make sure your arms are shoulder-width apart. Look forward with your feet shoulder-width apart and toes pointed forward. Elevate the barbell very slowly by curling it up in a semi-circular motion and exhale. Lower the barbell easily to the starting position and inhale. Return the barbell to the squat rack.
Mistakes and tips:
- Your wrist move and nothing else, keep your arms locked.
- Do not rotate your arms to the sides.
- Keep your spine flat and lock your shoulders.
- We recommend you pick the barbell up of the squat rack or squat stand. Optionally, a partner can hand it over to you.
Cable Wrist Curl
It is not a difficult exercise but your forearms have to remain isolated. There is only one rule with cables – find the perfect distance.
Put a flat bench to the optimal distance in front of a low pulley cable with straight bar attachment. Keeping your palms up (supinated grip), take the cable bar and move it up. Your forearms should remain against the top of your thighs. Your wrists hang slightly beyond your knees. Curl up and exhale. Return the cables to the starting position with control and inhale.
Mistakes and tips:
- Your wrist moves, but your forearms remain stationary.
- You can use dumbbells instead.
- You can kneel or keep the elbow on the bench for a resting position. Your wrist can also hang over the bench.
You need to be an artist to train your forearms. Don’t forget to keep your hands steady and move your wrist only. Superman has one of the best forearms ever seen – it is time to look equally like him and don’t let the judges find your weak spot in the competition!