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Article Summary:
The forearms are one of the muscle that is often neglected in training.
When performing wrist curls it is best to avoid jerky or bouncy motions.
You can train your grip by avoiding using lifting straps for back exercises.
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Many do not consider forearm training
as a high priority item. Huge upper arms, a barrel chest and thick
quads are what most are after in any given gym in America - but what
about the details? Sweating the small stuff is what completes a physique
from head to toe.
Click To Enlarge.
Sweating The Small Stuff Is What Completes A Physique From Head To Toe.
Hamstrings, calves, rear deltoids,
and forearms are among those details that, when developed properly, can
make all the difference toward a well-balanced and proportioned body.
It's these details that can win or lose a bodybuilding contest or just
make you the admiration of others.
Think of it, what are massive upper arms without a pair of well-built
forearms to go with them? Not only will they complement your look, you
will also develop strength and function to facilitate other lifts and
subsequently help you pack on mass in other areas such as back, shoulders, and biceps.
Now, forearms do get some stimulation from other lifts such as curls, rows, and pull-ups/pulldowns,
but in order for one to fully reach their forearm potential (especially
if it happens to be a weak point) they must add in some specialized
training to their program. This is not to say that a movement or two
should just be thrown into the end of an arm day haphazardly performed
with minimal intensity.
RELATED ARTICLE
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[ Click here to learn more. ]
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What You Need To Build An Awesome Pair Of Forearms! If
you don't train forearms, your arms just aren't going to look complete.
Here are some great tips and a sample arm routine to do what you need!
Try it out.
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Author: Roger Lockridge
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Forearm training deserves every bit of focus and discipline as a set of
squats or bench presses. A well thought-out plan of action including
proper volume, intensity, and the use of a variety of angles is the best
way to ensure maximum development is achieved.
Quick Anatomy Lesson
The forearm is surprisingly a complex group of small muscle groups with
several functions. The Brachialis and Brachioradialis both contribute to
elbow flexion and aid the forearm while curling, which are worked
during many curl motions. The Pronator Teres aids the forearm in
pronation as well as elbow flexion.
The flexors (Palmaris Longus, Flexor Carpi Radialis, and Flexor Carpi
Ulnaris) curl the palm in while the extensors (Extensor Carpi Ulnaris
and Extensor Carpi Radialis Brevis) flex the palm out. A comprehensive
resistance program should include movements for all areas of the forearm
in order for complete development.
Steel-Forged Forearm Action!
Now that you know a little about anatomy and function, let's delve into
what makes outstanding forearms. The movements and routines presented
are designed to get the most out of each trip to the gym. Remember to
always use good form and not to use too much weight to compromise your
safety.
RELATED VIDEO: Brandon Curry Unleashed, Presented By BSN
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Brandon Curry: Unleashed, Episode #3: Bicep Training Part II & Forearms, Presented By BSN!
IFBB
Pro Bodybuilder and Team BSN athlete Brandon Curry continues his
big-bore gun assault in Part 2 of his bicep training, then offers some
techniques for forearm development.
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Watch More From This Series Here.
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Wrist Curls:
The basic wrist curl (working more of the flexors) can be performed either with a barbell, cable, or a pair of dumbbells.
The advantage of utilizing dumbbells is when a trainer has limited
rotation of the forearms and finds it difficult to use a straight bar.
Simply grab the weight at about shoulder width and either lay your
forearms across a bench or on your thighs where our hands can extend
toward the floor.
Begin by stretching out your forearms and letting the weight lower
toward the floor while keeping a firm grip on the bar. Reverse the
motion and return to the top for a strong contraction. This will be a
short range of motion so try to avoid bouncing or jerking the weight
during the movement as injury may occur.
Quick Hit:
For those who find that placing your forearms over a bench or your knees is a bit too uncomfortable, try behind-the-back wrist curls. Stand while holding a barbell with an overhand grip behind your thighs.
With your forearms against your glutes for support, using only your
hands, curl the barbell up for a contraction. Performing the movement
this way can sometimes alleviate the pain some may have in the stretch
position of a traditional wrist curl.
Reverse Wrist Curls:
Much like the wrist curl, the reverse wrist curl is performed in a similar fashion only with your palms facing down working your extensors.
Hold a barbell, cable handle or a set of dumbbells
over a bench or your thighs with your palms facing the floor, let the
weight stretch your extensors then reverse the motion for a contraction
to the top. Remember to control the movement and avoid swinging the
weight.
Quick Hit:
For an intense rep try holding each contraction for a few seconds at the
top. You will not have to use much weight at all, but the burn will be
worth it!
Hammer Curls:
Normally reserved for a biceps workout, hammer curls
are a great addition to a complete forearm program. Working the
Brachialis and Brachioradialis along with the biceps, hammer curls will
also help develop peak in the biceps.
Simply hold a pair of dumbbells by your sides with your thumbs facing
forward. Without supinating the forearm, curl the weight up toward your
shoulder - this should look like a hammering motion. Return to your side
and repeat.
Quick Hit:
Another way to perform (and some find it more effective) is cross-body hammer curls.
Perform the movement as described above, but instead of curling by your
side you will curl the dumbbell across your upper body toward your
opposite shoulder. Alternate each arm.
Reverse Curls:
Another great alternative to hammer curls are reverse barbell curls.
Perform a barbell curl as you would during a biceps workout, but
reverse your grip on the bar at about shoulder width. Be sure to keep
strict form and choose a moderate weight.
Quick Hit:
For the ultimate in isolated forearm training try performing reverse curls on a preacher bench.
This will not only prevent any cheating of the movement, it will also
ensure isolation of the muscles being trained. Again, choose a moderate
weight as these can be difficult to perform with a significant amount of
weight.
Grip Work:
There are many ways to improve your grip for strength and mass in the forearms. Exercise grips, the absence of using straps on certain back movements, and gripping weight plates are just a few techniques to utilize for better forearm development.
One effective and convenient technique to utilize is to firmly grip the
bar at the end of all wrist curl sets. For example, after each set of
wrist curls curl up the weight in the contracted position and squeeze
the bar for five to ten seconds. This will be difficult after your
normal set, but will improve grip strength and add intensity to your
forearm program!
Steel-Forged Schedules
Beginner Forearm Program
Intermediate Forearm Program
Advanced Forearm Superset Program
* Squeeze bar for 5-to-10 seconds after each set
Wrist-Friendly Forearm Program
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