Build some huge forearms in part 3 of this 4 part guide
This is the 3rd part of this highly popular 4 part series on building huge arms. In this post we will look at how to build huge forearms.
The full series is: PART 1, PART 2, PART 3 and PART 4.
Part 3 of Building Huge Arms - Giant Baseball Bat Forearms
Strong forearms are important for almost everyone who is involved in a sport. They are important for martial artists in terms of grip or punching strength, bodybuilders so you can hold heavy weights as well as developing a well rounded look… the list goes on.
The great thing about the forearms is they are easy to train. The respond very well to almost any type of exercise and as such it really isn’t all that hard to get huge ones.
Where is the forearm and how does it work?
This is simple, we all know it. The forearm is the muscle that runs from the elbow to the hand and is involved with any movement of the lower arm or the hand. If you want to grab onto a bar with your fingers, for example, you will need the help of your forearm muscles.
The best forearms exercises
As with the other parts in the series we have looked at the best three exercises for developing that particular muscle. I have had extensive martial arts training and it was there that I found some of the best exercises for the forearms. This was surprising to me as I thought bodybuilders would always have stronger forearms. However, try supplementing your regular forearms work out with these exercises and see how you go.
1. Heavy bar bell holding
One of the best ways you can pump up your forearms and add some serious size and strength is by simply holding a heavy bar bell. All you have to do is pack some weight on a bar bell and pick it up and hold it in your fingers. Use every ounce of strength you have to hold it for as long as you can.
Once you cannot hold it anymore drop it down, shake out your hands and pick it up and do the same thing. Each time you do it try to reduce the amount of rest time you have inbetween sets.
2. Reverse bar bell curls
This is an exercise that Sly Stallone says he used to build his massive forearms in the hit movie Rocky. I have used it for years now and find it is an excellent way to develop some real size and strength.
The idea behind the reverse bar bell curl is simple. You are basically doing a regular bar bell curl but with a reverse grip so that your hands are on top of the bar and your palms are facing down. This means that your upper forearms have to work extra hard to hold on to the bar during the motion.
To do a reverse bar bell curl:
- load up a medium heavy bar bell
- pick it up with an over hand grip
- hoist the bar up on to your chest like you would a normal curl or a clean and press
- slowly lower the bar down as per the negative motion of a bar bell curl making sure to keep your forearms tight
- once you reach the lowest point without stopping for a rest curl the weight back up.
Sly gave the advice that this movement should be a bit quicker than other bodybuilding movements and that you should keep arms quite loose when you are doing it. Don’t try and keep everything stiff.
3. Reverse wrist curls
This is an old classic exercise but it brings wonderful results. When you start to add some weight to these exercises and give your forearms some extra work to do you will really start to see results.
To do a reverse wrist curl:
- load up a heavy bar bell
- sit on a bench
- lift the bar bell up and place your wrists on your knees so that your hands hang off the edge holding the bar bell
- tense your forearms and curl the weight up in your fingers and then curl your hands up towards your elbows
- tense at this top point
- slowly lower it back down and when there is no room left to lower your hand allow the weight to roll down into your fingers.
The extra movement you can get by allowing the weight to drop down into your fingers really challenges the forearm muscles.
Conclusion
In the fourth and final chapter in this series we will bring all of the muscles together into a workout and look at the other elements that are essential for building huge arms such as diet and rest.
May 20th, 2007 at 5:01 am
Awesome series man! I have been going to the gym after each one of these posts and using the exercises you specify. Man my triceps are burning!
Do you think they need to be put in a specific workout routine?
Peter
May 20th, 2007 at 5:03 am
Hey Peter.
As long as you follow all the principles like taking rest, eating well, warming up and keep your technique for each exercise sound then you will make progress.
Try to pair your exercises into like muscles. A split routine is a good way to do it. For example, do your tricep and chest on the same day as the exercises that work your chest usually also workout your triceps.
Good luck.
RT
January 5th, 2008 at 10:20 am
I hate forearm exercises! The burn is so intense when working the upper forearm. like quads on a leg extension machine, forearms burn like hell when they being worked hard. I find that the underside of the forearm gets worked a lot with almost every back exercise but the upper forearm is pretty much neglected. So I would forget about specifically targeting the underside and instead concentrate on hitting the upper forearm to keep things symmetrical/healthy.
January 9th, 2008 at 7:58 pm
Rod - Perhaps throw in some reverse bar bell curls. They pump the top hard!
RT