When you see a man with the big forearms, the first thing that comes through your mind is the fact that you’re looking at a person with a very strong grip.
Some of you might even stay away from giving em a handshake because he might crush your hands.
But creating boa constrictor-vice like grip and building big and strong forearms is a difficult mission. You have to understand a few principles to successfully build bigger and stronger forearms.
Anatomy
Forearms muscles consist of forearm flexors, forearm extensors, and brachioradialis. You must train all three muscle groups to get the perfect results.
- Brachioradialis flexes the arm. It is active when you perform reverse or hammer curls.
- Forearm flexors are active in finger and wrist extension and during forearm supination.
- Forearm extensors are activated when you flex wrist of fingers and during forearm pronation.
Training Suggestions
1) If you think 4-6 repetitions will make your forearms grow, you are making a big mistake. Your forearms are not a big muscle group, which means you have to perform at least 12-15 repetitions because you are activating the peripheral area of your body. Also, heavy weights in dynamic forearm exercises mean the road to injury and sub-optimal performance!
2) If you want to go heavy – load your weights during static exercises like farmers walk. You can lift very heavy with static forearm exercises.
3) Use straps, sweaty arms will make it so your grip gives out before your muscles. Also Use cables, you need variety – it’s the most effective way to bust training plateaus and make it not boring.
4) Your rest periods must be shorter, 30-60 seconds is enough. Stick to the shorter but more intense workouts for massive forearms.
Exercises For Massive Forearms
Let’s learn four superb exercises to build Superman forearms!
Farmer’s Walk
It is a fantastic exercise for someone who doesn’t like to sit in one spot, as it allows you to move around the gym carrying dumbbells or weights.
Use your legs to lift the dumbbells off the floor, otherwise, you might risk an injury. And please forget about curved spine or head. Look straight ahead all the time.
Time: Walk 1-2 minutes around the gym (depending on the weight of your load)
Number of sets: 4-6
Rest between sets: 30-60 seconds
Seated Barbell Wrist Curl
You can do this exercise while sitting or standing.
When you perform seated barbell wrist curl, it is not recommended to lift heavier weights because you could hurt yourself easily.
You can try this exercise with dumbbells too.
Number of repetitions: 12-20
Number of sets: 4-6
Rest between sets: 30 seconds
Standing Palms-Up Barbell Behind The Back Wrist Curl
This is one of the greatest exercises for forearm extensors.
After you secure the weights under your glutes, elevate the barbell slowly curling it up in a semi-circular motion.
Your arms must remain locked all the time or you will include triceps.
Isolate your forearm extensors to maximize your results.
Please pick the barbell off the squat stand or squat rack to minimize the chance for an injury.
Number of repetitions: 15-20
Number of sets: 4-6
Rest between sets: 30-60 seconds
Cable Wrist Curl
Cable wrist curl is a superb alternative to the barbell version.
There are two tremendous advantages – it is harder to maintain balance, and the exercise provides a constant tension to your forearms, which makes the movement more difficult!
Move your wrists, not arms. Optionally, you can perform an exercise with a dumbbell.
Number of repetitions: 15-30
Number of sets: 4-8
Rest between sets: 30 seconds