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The Best Forearm Exercises For Mass – 4 Exercises For Colossal Forearms

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Forearm training is often ignored by many, but if you want to take your physique to the next level and get stronger in all your lifts you must force your forearms to grow. A common problem that happens much too often due to underdeveloped forearms is when people try to lift heavier weights, their forearms give out first before any of there other larger muscle groups. If you want to lift and maintain a raised weight that’s heavy, forearm training is essential because you’ll have a much stronger grip.

However, the forearm muscles are pretty complex and they require a tremendous amount of work (just like your calves) to be fully developed, through specific exercises that directly hit the forearms done with high intensity you will achieve the results you desire even if you have unfavourable genetics. To help you with this here are 4 of the best forearm exercises for mass:

Dumbbell Reverse Wrist Curl

If you don’t have dumbbells you can also do this with a barbell, but using dumbbells make sure both of your forearm’s are getting equal amounts of stress. Hold a dumbbell in both of your hands and rest your forearm on the end of the bench so that your hand is dangling off the bench with your palm facing downwards. Now let the dumbbell hang down then curl it back up and extend with your wrist, end with a slight hold at the top position. This isolates your forearm extensors which helps stabilises the wrist in the long run.

3 Sets 15-20 Reps

1 Minute 30 Second Rest Inbetween Each Set

dumbbell wrist curl

Farmer’s Walk

This exercise is very simple, but extremely effective at increasing your grip strength and burning body fat ! All you have to do is grab a pair of heavy dumbbells and walk around your gym until your forearms give out so that you can’t hold onto the dumbbells anymore (make sure you take deep breaths when walking around). P.S. This should be used as a forearm workout finisher.

1 Set Until Failure

heavy dumbbells held

Barbell Wrist Curls

Sit near the end of the bench so that you can rest the back of your forearms on the bench as you hold the barbell. Now slowly let the barbell roll down the finger tips to the very bottom position to get a nice stretch in the forearm flexors and then slowly contract the forearms to curl the barbell back up.

3 Sets 15-20 Reps

1 Minute 30 Second Rest Inbetween Each Set

barbell finger curls


Reverse Barbell Curls

Start by standing with you feet shoulder width apart and grab the barbell palm facing downwards (overhand grip), you can also use an EZ-curl bar for this exercise. Keep the elbows nice and still against your sides, then bring the barbell up and slowly let it back down. This works your forearm extensors and also your biceps.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

reverse barbell curl

All in all to obtain the best results perform all of these exercises at least twice a week (try not to do it the day before you train your back or biceps) and remember to eat a balanced diet that is high in protein so that your forearms are able to recover.

If you have anymore questions about forearm training or these exercises then please feel free to leave a comment about it below.

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