⚠️ MY SECRETS TO FOREARMS MASSIVE FOREARMS

Forearms – the most important part of the harmoniously developed musculature. However, training these muscles requires special attention and discipline from the athlete. The muscles of the forearm are not always as easily pumped as pectorals or biceps. A well thought out program of special exercises is needed to achieve qualitative changes in strength and volume.

☑️Reverse Forearm Curls

Technique of execution ☑️Reverse Forearm Curls

• Take dumbbells in your hands, get your hands behind your back but not much, your hands should lie on your buttocks with your palms up, this is the starting position;
• Smoothly without sudden movements start wrists to lift dumbbells up, hands while remaining motionless;

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• When a 90-degree angle is formed between the hand and the forearm, we slowly lower the dumbbells with the wrist force;
• Do the necessary number of repetitions, it will be about 3-4 approaches and 12-13 repetitions, the average weights

☑️Single-Arm Forearm Curls

Technique of execution ☑️Single-Arm Forearm Curls

• Face the mirror, take the dumbbell in one hand, average weight or a little easier if you do not know what weight you can hold on in the air, and lift the gantel to a level of 90 degrees relatively your biceps, this is the starting position, the brushes are looking at the ceiling;
• With the second hand, support the arm with a dumbbell in order to avoid unnecessary strain on the biceps, and start bending the wrist, while reducing your forearm;
• When the dumbbell rises to the maximum possible lifting, fix the weight by 1 sec and start slowly lowering, do not make sharp movements, everything is done smoothly
  Perform the desired number of repetitions, 3-4 of which will be 12-15 reps