Men with large forearms have a shredded look. But hitting this muscle group is hard. In fact, the same exercise can work your body in so many different ways. And without the right amount of curls and holds, your fitness routine will not yield the big results you want.
So, what is the secret to larger forearms? The secret is finding an exercise that pushes as much blood as possible in the shortest amount of time to hit those hard-to-train extensors and flexors. But your forearm muscles allow for adduction, abduction, flexion, extension, pronation, and supination. On top of that, your fingers add more complexity to any movement.
Unless you want to sit in the gym for two hours training forearms, you better prep accordingly. Start by sitting on a bench and rolling a bar in your hands to activate and warm up the muscles. In short, you only need to fight the tilt as you tip it from one side to the other as you hold the bar with the palms facing upward. But you can also adjust the hardness by changing the angle of your arms.
Experiment with changing your grip and twisting the bar. Also, push to failure. Then, change exercise and switch back and forth. Drive your knuckles forward while pushing the back of your forearm down into your leg. At all times, keep in mind that the goal is to control flexion and extension.
The strongest men have massive brachioradialis. In brief, this muscle flexes your joints and allows for controlled supination. Plus, a developed brachioradialis makes your biceps look bigger.
Reverse curls are a popular way to hit this muscle. For better results, put a towel under each hand as you hold a cambered bar with enough weights on each end to feel each rep without strain. After that, do towel reverse curls with a pause at 30 degrees. The towels will increase the thickness and exercise your fingers as well. To further increase the difficulty level, drive the thumbs forward at all times.
Watch out for the bar slipping from your hand as the reps fatigue your forearms. Above all, keep your chin down and look at it to prevent any mistake.
Sometimes, people discuss the fitness of each exercise but do not consider muscle imbalances. Your forearms need to grow at the same rate. Otherwise, they will influence how well you train other muscle groups.
A single handle reverse curl on the cables lets you hit your forearm, but also muscles involved in radial deviation. In detail, you need to stop the motion halfway through at approx 90 degrees. After that, extend the wrist up and flex it to return into position before reversing the curl.
In this way, you get more muscle activation. At one point, your biceps might try to help. But that is a sign that your forearm is tired and ready to fail. Above all, remember to lock your arms in position. Your triceps should touch your torso as you flex straight up and down.
One of the best forearm finishers of all time is the static hold. Again, wrap towels around the grips for a more challenging workout. Grab the bar, stand tall and breathe without pause. Above all, hold as long as you can as you let your mind wander to a happy place.
The more weight you put on the bar, the more blood will pump through your forearms. But do not overdo it, as you might injure your knees or back if you proceed too quickly. As an option, try lifting two plates at the same time with one hand. Squeeze the plates as hard as you can. But always use two plates because you will involve your fingers and the exercise will be more effective.
Of course, you can hold plates (or dumbbells) instead of a bar if the plate design allows you to grip two plates better than a standard bar. In the gym, look for the bar with a hole in the center. With this bar, you need to step inside and lift it to perform this finisher.
Written by: yourdeal