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calf muscles
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Simple Forearm Exercises
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Simple Forearm Exercises

I can guarantee that if you look around your gym, you will never see anybody training their forearms, or popeye muscles as my Father used to say.

Forearms are the most forgotten muscle because:

  • Most people don't even know how and why to train them
  • People don't even realise that they are a muscle
  • Most people are afraid of the pain (burn) that comes with training the forearms
  • Like the calf muscles, can not be bothered to train them

The biggest benefit you will gain from training your forearms is that they will make your grip alot stronger. This allows you to work a body part to failure, before your grip fails.

Alot of people use lifting straps to wrap round their wrists and the weights to help combat the problem of a poor grip.I have never had this problem, as I always train my forearms after every session.

I think it is important to do this, as the forearm is a very stubborn muscle, and they can receive alot of stress before they will even grow. All it takes is PATIENTS and PERSISTENCE.

The most simple forearm exercises are wrist curls, these will strongly stimulate the muscles of the forearms.

How to do wrist curls:

Find a flat exercise bench to sit on, with your forearms resting on your thighs with your wrists hanging over your knees. Take a grip on a barbell with your palms up and your inside fingers 7-8 inches apart. Alternatively you can take a grip of the same width with your palms facing down.

Moving your wrists in a slow controlled manner, curl the barbell upwards as far as you can making sure you squeeze your forearms at the top of the movement. repeat this until you have reached 20 reps. I always stick to 3 sets of 20 reps.

Training tip:

Doing wrist curls with the palms up stresses the flexor muscles on the inside of the forearms. Doing them with the palms down stresses the extensor muscles on the outsides of the forearms. I recommend doing both of these one after the other with no break (superset - working two opposing muscles groups in one working set ).

Final note:

There are many other forearm exercises but wrist curls allow you to concentrate on the movement. The reason is you are allowed to rest your forearms on your legs or bench instead of holding them in mid-air like some other exercises. Forearms can and will be horrible to workout because of the immense burn they produce but if you stick too it they will be just as impressive as massive arms.

"The pain you feel today, will be the strength you feel tomorrow".


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