Of all the muscle groups in the body, those contained in the forearms may be the most neglected among regular weightlifters. Fortunately, many other arm exercises call upon these muscles to assist as stabilizers. This assistance will provide some strength gain in the forearm muscles, but only at minimum. To gain size and strength dramatically, you need to perform exercises which directly target the forearm muscle group. So, if you’re trying to put the finishing touches of your body sculpting by building up your forearms, try these exercises on for size.
If you want to feel the burn, get yourself a long, wooden dowel rod, a strong rope, and some weight plates. Drill a hole through the center of the dowel rod and thread one end of the rope through the hole, tying it into a knot. Take the other end of the rope and tie it through the center of the weight plate. Take the dowel rod in each hand along each side of the rope and proceed to roll up the rope, alternating hands while turning the rod. This exercise can be performed either forward or backward. This is a challenging exercise and you will feel the burn when you begin doing it.
Another exercise you can do to help strengthen your forearm muscles are wrist curls. These can be performed either sitting or standing. Simply take a straight barbell bar with an amount of weight you can lift comfortably. When standing, hold elbows at a 90 degree angle with bar in hands and palms pointing upward. Slowly allow your wrists to flex towards the floor and raise the weight back up, curling your wrists towards the ceiling. When sitting, you can allow your forearms to rest on your thighs while hanging your hands over your knees.
Reverse Barbell Curls
Even though most bicep curl exercises call upon the forearm muscles as a stabilizer, the reverse barbell curl asks a bit more of this muscle group. No special technique is needed to accomplish this exercise. Just grasp the barbell with your palms facing downward and curl just like performing a normal bicep curl.
Hammer Bicep Curls
The Hammer Bicep Curl is also fairly simple to perform. You will grab two dumbbells to complete this exercise. Holding the weights parallel to each other, with your palms facing your body, you curl the weight toward your shoulders. Try to keep your elbows close to your sides while doing this. Hold the weights in a straight position throughout the entire motion.
There you have it. Four exercises that will help you add some girth to your forearms. Try to get those muscles nice and exhausted when performing these exercises. The forearm muscles are by nature resistant to fatigue, so it may take some time and they will benefit greatly from your attempts to wear them out. Remember to stretch them out too. Add this to your regular routine and you could be well on your way to having strong, powerful forearms.