Steroids Source Talk | Anabolic Steroid Forum - View Single Post - Four Strategies to Muscle Up Your Forearms

F.I.S.T. · #2 (**permalink**) 04-04-2017, 10:33 PM

GIANT SETS

Due primarily to the wrist’s short range of motion, you probably think of forearms as small and simple muscle groups. Actually, each forearm contains 20 separate muscles and, due to the complexity of the human hand, forearm muscles have a greater variety of functions than any other muscle group. This makes them excellent candidates for compound sets. A giant set can stress most, if not all, of the 20 muscles. Choose four diverse exercises, such as those in our sample routine.

GIANT SETS ROUTINE

Cable Reverse Wrist Curls | SETS: 3 | REPS: 12-15

Cable Wrist Curls | SETS: 3 | REPS: 12-15

Hammer Wrist Curls | SETS: 3 | REPS: 12-15

Barbell Reverse Curls | SETS: 3 | REPS: 10-12

*NOTES: These exercises are performed one after another (one set of each) for three rotations. Rest only after each rotation. Hammer wrist curls are explained under “Unique Lifts.”

UNIQUE LIFTS

Although the forearms are complex, many trainers work them with only wrist curls. Even those who regularly do more thorough training seldom do more than wrist curls, reverse wrist curls and reverse curls — all with a barbell. Just as there is a great deal of diversity in the 20 forearm muscles, there is a wide variety of effective forearm exercises. Replace a stale exercise in your current routine with one of our fresh alternatives, or try our unique lifts routine of four forearm forgers.

Hammer wrist curls: Grab a light dumbbell and rest your forearm on a flat bench with your hand off the end, your thumb facing up and your pinkie facing down. Pull your thumb toward the side of your wrist as far as possible. When you lower the dumbbell, let your pinkie go as far as possible toward the other side of your wrist.

Reverse preacher curls: Use a preacher bench to perform reverse curls with a barbell, dumbbell(s) or cable — the position on the bench locks your arms in place to prevent cheating. These exercises work the meaty brachioradialis at the top outer area of the forearms, as well as the brachialis and the biceps.

Standing wrist curls: These can be done behind the back, but you may find it more comfortable to keep the bar in front of your legs. Stand and hold a barbell (or a handle attached to a low cable) with your arms straight down and palms facing your thighs. Lift your palms toward your inner forearms as high as possible. By starting with the tops of your hands pulled back toward your outer forearms for a maximum stretch, you can work both your extensors and your flexors.

Wrist rolls: Many gyms have a wrist-rolling machine or apparatus. If your gym doesn’t, you can make an apparatus by tying a rope to a short handle or bar (such as a section of broom handle) and tying the other end to a weight plate. While keeping your forearms steady and parallel to the floor, roll the handle (thus wrapping the rope around the bar and lifting the weight) by alternately pulling one hand toward its forearm and then the other. Bring the weight all the way up, then reverse the motion, unrolling it slowly, or let the weight unroll.

UNIQUE LIFTS ROUTINE

Standing Wrist Curls | SETS: 3 | REPS: 12-15

Hammer Wrist Curls | SETS: 3 | REPS: 12-15

Palms-Down Wrist Rolls | SETS: 2 | REPS: 1 roll up

Reverse Cable Preacher | SETS: 2 | REPS: 10-12

FOREARM FORETHOUGHT

Although it’s more than most champs do, it’s not enough to merely train forearms on a regular basis. If you pitch in only a few low-intensity wrist curls at the end of your arm workout, then you may as well skip it. Focus as much on your forearm training as you do your chest workouts. Use progressively greater weights and shock complacent muscles with our four fresh strategies, and your forearms will grow, regardless of your DNA.