The Super Hero Workout – The Weightlifting Exercises

October 20, 2009 by  
Filed under The Fitness Bug

Now I know how much you all like to build your individual body parts, and I know that everyone has there struggles with building certain muscle groups. We can always find solutions for effectively building those muscles and I’ll always do my best to provide that.

But over the next few days you may possibly find the answer to that as I attempt to make you look like your favorite super hero by focusing on their strongest body parts.

We all have our own favorite fictional super hero’s (sadly they don’t exist in real life) whether from a film, cartoon or computer game and my personal favorites are…

Wolverine – X-men (cartoon/ film/ comic)
Kratos – God of War (Computer game)
Venom – Spiderman (Cartoon)
Lord Lion-o – Thundercats (cartoon)
Goku – Dragon ballz

And others

But over the next couple of days I’m going to focus on some well known animated super heroes from our good friends marvel comics and help you build their strongest muscle group with unique weightlifting exercises.

Wolverine – The forearms

Out of all of the X-men, wolverine has to be my favorite, quite simple because he represents raw power, and I have always been a true muscle head at heart for as long as I can remember.

In regards to his muscular frame, some may say his biceps or shoulders stand out from his stocky frame. But I’d say it’s his forearms that stand out and here is how you can build a pair just like his in your weightlifting workouts at the gym.

The Plate-pinch Curl

This exercise is actually harder then it looks, but add this exercise to your weightlifting routine to start building your forearms like Mr Logan’s.

  • Grab two wide-rimmed plates and put them together with the smooth sides facing outwards
  • Place your thumb on one side and your fingers on the other
  • Then Lift!
  • Lower your arms back down to your sides
  • Try using 45lb weights

If that is too much for you just start off light and progress to heavy weights. In general you should try to aim for 8-12 reps with 4 sets. The key to success with this exercise is by lifting till failure. Painful but gainful.

Reverse Thick-Bar Curl


An old friend who was a security guard introduced me to this exercise; I can tell you now… his forearms were HUGE. This exercise is a favourite for sure. Just be prepared to feel the burn.

  • Grab the bar with both hands at shoulder-width, overhand grip
  • Lift and curl
  • Lower it to complete one rep
  • Perform four sets of 8-12 reps, resting as little as possible between sets.

Hammer Curl with Twist


These are quite similar to the reverse thick-bar curl exercise, however, these promote a better Range Of Motion for the movement of your arms.

  • Grab the dumbbells and curl them with your palms facing your sides.
  • When your forearms are parallel to the floor, rotate your wrists inward so that your palms face the floor
  • Rotate them back outward until they face the ceiling
  • And finally rotate them back so that they face inward again, and lower your arms back to your sides.

As someone who has naturally small wrists, I have made it a passion of mine to know the best ways to build up your forearms and I perform 2 out of 3 of these exercises every other session.

Stay tuned for tomorrow’s super hero where I’ll describe how you can build chest and shoulder muscle like The Incredible Hulk.

See you in the comments.

Read part 2 here:

The Super Hero Workout – The Weightlifting Exercises (Part 2)

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