🔥 FOREARM CURLS
🚨 Your forearms don’t get the respect they deserve.
✅ Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body will also look and function more symmetrically.
Failing to train forearms results in weak grip strength, and let’s cut to the chase, skinny-looking arms.
1. 🚨 Towel-grip Dead Hang
Towels are a great way to intensify your grip training without needing to add external loads to your body.
Aim to be able to hold yourself for 30 seconds at first. Once you can get to 60 or more seconds, you’re a forearm freak show!
Hold yourself in a dead hang for as long as you can for 3 to 5 sets.
2. 🚨 Dumbbell Zottman Curl
One of the reasons your forearms tend to lag behind your biceps is because you can use heavier weights on underhand-grip biceps curls than overhand-grip curls, which more directly work your lower arms.
The Zottman curl allows you to benefit from the stronger underhand position on the way up but then loads up your weaker overhand grip on the way down to attack your forearms.
Lower your weights slowly, taking 3 to 5 seconds on the lowering phase of the exercise, to incur the most muscle damage on those forearms. This will max out your muscle and strength gains.
Do 3 to 5 sets of 8 to 12 reps.
🚨 FOREARMS & CABLE STRAIGHT BAR
🚨 Behind-the-back cable wrist curl
- Target muscles: Wrist Flexors
- Synergists: None
- Mechanics: Isolation
- Force: Pull
✅ Starting position
- Attached a straight bar to a low cable pulley.
- Pick the bar up, stand close to but facing away from the pulley, and grasp the bar behind your back using a shoulder-width pronated (overhand) grip. The cable should be pulled taut.
- Open your hands a little and allow the bar to drop from inside your palms to into your fingers.
- Keeping your arms straight and still, exhale as you raise the bar by first clenching your fists so that the bar is raised into your palms and then flexing your wrists.
- Hold for a count of two.
- Inhale as you slowly reverse the movement and return the bar to the starting position, with the bar resting in your fingers.
- Repeat for the prescribed number of repetitions.