BodybuildingPro.com Training Database Bodybuilding Articles Forearms Training: Fore!
Look Out for these Ferocious
He’s a boxer, not a
bodybuilder, but if you took an up-close look at his forearms,
you’d say that this guy belongs on a posing stage.
Then again, the rest of Big George Foreman is another matter.
His chest, stomach, and legs could use a toning exercise or two,
but if physical beauty was judged strictly in lower arm
muscularity, Foreman would be a knockout.
Forearms are certainly one of the more abandoned muscle groups
among the moderate weightlifters and fitness fanatics. Some of the
more casual body sculpters realize that biceps and triceps
exercises conveniently hit the forearm muscles as well.
But to the more hardcore bodybuilders, however, working forearms is
an essential part of your workout regiment, because just like
George Foreman, they can pack a whale of a punch.
So to build some Foreman-like forearms, go straight for-ward with
these painfully numbing exercises:
REVERSE CURL: Take the barbell and hold it down at your
thighs, gripping it a shoulder’s length or perhaps an inch or
two narrower. Make sure that you have a reverse grip, which means
that your palms are facing away from you, not toward you. Keeping
your elbows locked into your sides, slowly lift the bar toward your
torso. You should stop when your forearms are completely
contracted, which means that your hands should be across from your
shoulders. Slowly let the weight bring your arms back to the
starting position – down at your legs – while you
squeeze your forearm muscles during the negative motion. Try 8-10
reps for three sets.
BARBELL WRIST CURLS: This exercise is more effective from a
seated position. Sitting on a bench, take the barbell into your
hands with your palms facing upward. Make sure that your hands are
together during this exercise, maybe a half inch between them.
Also, your elbows should be locked to the insides of your knees.
With the weight on your fingertips, your hands should be pointing
toward the floor as your wrist forms an angle of almost 90 degrees.
Then, roll your hands upward, as the bar gradually rolls into your
palms, until your wrists are straight and no longer bent downward.
Squeeze the forearms throughout the entire range of motion. Slowly
allow the weight to bring your hands back down to the starting
position. Repeat the motion, doing 8-10 repetitions for a set of
REVERSE BARBELL WRIST CURLS: This exercise is practically
identical to the barbell wrist curls (above) with one exception.
The palms are facing downward instead of upward. Sit on the bench
and lock you elbows inside your knees. The weight should be down at
your fingertips and your wrists bent toward the floor. Slowly roll
the weight into your palms, lifting the weight upward, squeezing
the forearm muscles the entire time. Bring your wrists up as far as
they’ll go, and then slowly bring the weight down to the
starting position. These should really burn! Try three sets of 8-10
Like any other muscle, you want to be careful not to over-train
forearms. Injuries to these muscles could seriously hamper your
workouts. Think of how many other muscles depend on forearms during
workouts: biceps, triceps, shoulders, back, and chest.
Keep your sets and your training weight to reasonable limits.
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