ARMS WORKOUT
FORGING FOREARMS
Photography by Keith Munyan
Curl Movements for Major Muscle
Comprised of 19 small muscles, and capable of four movements, supination, pronation, flexion and extension, forearm muscles are bigger than biceps or triceps. So it’s ironic that most men spend most if not all of their arm workouts on the upper arm areas. Strong forearms are imperative for grip strength and many sports, so they really do deserve attention. The simple act of curling arms and wrists is the best way to build steel-cord forearms. The exercises illustrated will deliver strength and power to your forearms. Perform them all together and add a few in during bicep/tricep sessions.
Seated Palms-Up Wrist Curls
(INNER FOREARMS)
Sit grasping dumbbells palms up, with forearms on thighs and wrists over knees. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then return to starting position.
Seated Palms-Down Wrist Curls
(OUTER FOREARMS)
Sit grasping dumbbells palms down, with forearms on thighs and wrists over knees. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then return to starting position.
Behind-the-Back Wrist Curls
(INNER FOREARMS)
Stand grasping a barbell palms up behind the back. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then return to starting position.
Weight Plate Raises
(OVERALL FOREARMS)
Stand grasping weight plates with the fingers at sides. Proceed to raise the plates up as high as possible. Pause, then return to starting position.
INNER FOREARMS
(Bench Palms-Up Wrist Curls)
Kneel facing a bench grasping a barbell palms up, with forearms on the bench and wrists over the edge. Proceed to curl the bar up as high as possible. Pause, then return to starting position.
OUTER FOREARMS
(Squatting Palms-Down Curls)
Squat grasping a barbell palms down, with forearms on thighs and wrists over knees. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then return to starting position.
INNER FOREARMS
(Squatting Palms-Up Curls)
Squat grasping a barbell palms up, with forearms on thighs and wrists over knees. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then return to starting position.
OUTER FOREARMS
(Seated Palms-Down Wrist Curls)
Sit grasping dumbbells palms down, with forearms on thighs and wrists over knees. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then return to starting position.
OVERALL FOREARMS
(Paper Ball-Ups)
Stand grasping a sheet of paper in the left hand, with the arm extended out.
Proceed to crunch the paper into a ball. Perform alternating repetitions with each arm.