To hardcore bodybuilders, working
forearms is an essential part of your workout regiment,
because just like George Foreman, they can pack a
whale of a punch.
Forearms are certainly one of the
more abandoned muscle groups among the moderate weightlifters
and fitness fanatics.
Some of the more casual body
sculpters realize that biceps and triceps exercises
conveniently hit the forearm muscles as well.
But to the more hardcore bodybuilders,
however, working forearms is an essential part of
your workout regiment, because just like George Foreman,
they can pack a whale of a punch.
So to build some Foreman-like forearms,
go straight for-ward with these painfully numbing
exercises:
Forearm Exercises and Training
Reverse Curl:
Take the barbell and hold it down
at your thighs, gripping it a shoulder's length
or perhaps an inch or two narrower. Make sure that
you have a reverse grip, which means that your palms
are facing away from you, not toward you. Keeping
your elbows locked into your sides, slowly lift the
bar toward your torso.
You should stop when your forearms
are completely contracted, which means that your hands
should be across from your shoulders. Slowly let the
weight bring your arms back to the starting position
- down at your legs - while you squeeze
your forearm muscles during the negative motion. Try
8-10 reps for three sets.
Barbell Wrist Curls:
This exercise is more effective
from a seated position. Sitting on a bench, take the
barbell into your hands with your palms facing upward.
Make sure that your hands are together during this
exercise, maybe a half inch between them. Also, your
elbows should be locked to the insides of your knees.
With the weight on your fingertips, your hands should
be pointing toward the floor as your wrist forms an
angle of almost 90 degrees.
Then, roll your hands upward, as
the bar gradually rolls into your palms, until your
wrists are straight and no longer bent downward. Squeeze
the forearms throughout the entire range of motion.
Slowly allow the weight to bring your hands back down
to the starting position. Repeat the motion, doing
8-10 repetitions for a set of three.
Reverse Barbell Wrist Curls:
This exercise is practically identical
to the barbell wrist curls (above) with one exception.
The palms are facing downward instead of upward. Sit
on the bench and lock you elbows inside your knees.
The weight should be down at your fingertips and your
wrists bent toward the floor. Slowly roll the weight
into your palms, lifting the weight upward, squeezing
the forearm muscles the entire time. Bring your wrists
up as far as they'll go, and then slowly bring
the weight down to the starting position. These should
really burn! Try three sets of 8-10 reps.
Like any other muscle, you want
to be careful not to over-train forearms. Injuries
to these muscles could seriously hamper your workouts.
Think of how many other muscles depend on forearms
during workouts: biceps, triceps, shoulders, back,
and chest.
Keep your sets and your training weight
to reasonable limits.
Copyright MuscleMaster. Reprinted
with permission.
