Definition, vascularity and fullness are aesthetic objectives of the forearm, but are functionally useless if you can’t take your deadlifts, upright rows or lat pull-downs beyond new pain thresholds. Considering that the forearm is involved in so muchvirtually every exerciseyou assume your standard training must be giving them a good workout.
Or is it? We've all experienced that “burning” sensation in the forearms before being able to completely exhaust the muscles that are actually our focus. This is a sign of ill-conditioned forearms and will stunt progression in your other lifts.
Many bodybuilders and power lifters use wrist straps for assistance, but that's a band-aid approach that can lead to further weakness in the forearms. If you’re frustrated by a lack of new growth and gains, spend extra time building up the lonely man's best friends.
Exercise One: Forearm Hammer Curls
Start by grabbing two dumbbells, placing them at your sides, palms facing you. Point one end of the dumbbell down toward the ground then, using your wrist, pull it back up towards the ceiling. This short movement is one repetition. Shoot for 15-20 repetitions or go to failure. Perform three to five sets.
Exercise Two: Forearm Inward Curls
Similarly to the first exercise, grab two dumbbells at your sides with palms facing you. Slowly allow the grip of the dumbbell to roll down to the end your finger tips, now pull the grip up into your hands and curl the weight as if you are trying to touch the inside of your forearm. This short movement is one repetition. Shoot for 15-20 repetitions or go to failure. Perform three to five sets.
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