Forearm Exercises
This article is about forearm exercises that work. Training your forearms is all about training smart. By this, I mean keep it brief, high intensity and don’t let it replace your other ‘big’ exercises.
Forearm exercises are usually performed at the end of a workout, for obvious reasons, i.e. if you trained your forearms at the beginning of a workout, the bigger exercises like deadlifts, rows, pullups, curls, etc. would be compromised.
Most people either do the occasional forearm exercise, or nothing at all. But, in my opinion, training your forearms can help improve back exercises, as your back muscles will then reach failure before your forearms, allowing you to train your back to a higher level. You can use wrist straps, to help grip, but it can be awkard on pullups and other exercises.
At the end of every workout, perform 2 sets of either:
» Bar holds; or
» Reverse EZ Curls
Try and focus more on the bar holds, so that you don’t overtrain your biceps (p.s. reverse curls also target your biceps brachii, so can also increase biceps size).
The Bar Holds should be performed as follows:
Stand in the power rack, with support bars just below hip level and the barbell resting on top. Add 40Kg to the barbell, then standing straight, lift the bar like you are about to do some shrugs. Squeeze the bar as tight as you can, whilst standing and not letting the bar rest on your legs at all. Use a clock, or get your training partner to call out every 5 seconds, until you drop the bar. If you can do more than 50 seconds, you need more weight on the bar, but if you cannot manage 30-35 seconds, you need less weight on the bar. Two sets should leave your forearms pumped like never before.
The reverse curls should be performed with a weight that you can control and perform 8-10 slow, smooth reps.
Note: The bar holds are a great forearm exercise at the end of a workout, as they can be performed without moving, requiring less overall effort, although still requiring concentration. This exercise can therefore be performed at a intensity level that is not normally achievable at the end of your training session, when you are tired.
Regards,
Martin.
