It’s Good To Tweak….

April 8, 2014 by  
Filed under The Fitness Bug

The workout

Just like our workouts, it’s always a good thing to switch things up and try something new. In fact, that is exactly what I’m doing now in my current workouts. You see, I can build shoulders, traps, triceps and lats (wings) with frightening ease. Yet no matter how hard I try, I struggle to build my forearms to a size that compliments those other muscle groups (That is… focusing on compound exercises).

This has been in practice since I started my new workout regime as of September 2010 (Progress pics coming soon – And hopefully to add to your own inspirational drive).

Any how, once this happens, it’s a good idea to switch things up.

If you want to build killer forearms (Hence look muscular when wearing ordinary t-shirts) then try these exercises for size.

#1 Barbell reverse curls


This was one of the first exercises that I began to include in my workouts back when I first started out. In fact, this will be the first exercise that include into my current regime.

Target: brachioradialis (Inner forearm muscle)

Execution

  • Stand with your feet about shoulder width apart
  • Place a barbell in front of you
  • Bend downwards with your knees and grab the bar with both hands, palms down.
  • Begin with your arms hanging down, fully extended.
  • Similar to a biceps Hammer curl, curl the barbell up to a level that is parallel to the floor.
  • Make sure you keep your elbows locked in place throughout the movement and focus on having your forearms do the work.

Tip:

It’s ok to allow your arms to go forward slightly when your arms are fully flexed. Doing so allows you to release some of the built up tension in your muscle between reps.

#2 Reverse cable curls



Target: brachioradialis (Inner forearm muscle)

This exercise is similar to the reverse barbell curl exercise except that you will be using a short bar attached to a pulley machine. Perform this exercise if you have troubles adapting to the barbell.

Execution

  • Stand with your feet about shoulder width apart
  • Grab a short bar attached to a pulley machine with both hands, palms down.
  • Begin with your arms hanging down, fully extended.
  • Curl the bar up to a level that is parallel to the floor.
  • Make sure you keep your elbows locked in place throughout the movement and to focus on having your forearms do the work.

#3 Standing plate finger tip raises


These just happen to be good for improving grip strength too. In fact, read this post for the full low down on how to do that.

Unique Hand Grip Exercises

Because you will need to improve your grip strength to in order to take your gains to the next level.

Execution

  • Grab a weight plate in each hand and hold them with your fingertips.
  • Stand with your feet about shoulder width apart and with each arm hanging by your sides, fully extended, holding the weight plates with your palms facing in toward your body.
  • Using only your fingertips, simply curl the plates upward toward the inside of your forearms. Return to the start position and repeat until failure.

These exercises have worked wonders for me in the past, and I know they’ll work wonders for me again. Which means they will work wonders for you too. I’m certain of it!

That’s enough forearm action for today. Be sure to follow me on to my next post where I introduce the first official Deal of the day offer.

See you in the comments.

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