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Blow Up Your Forearms in Four Weeks

Now that it's colder, it's time to redirect your efforts from a summer six-pack to fuller forearms in the fall.
James Michelfelder & Therese Sommerseth

Summer’s been long over, and if you couldn’t care less about having a six-pack anymore we don’t blame you. Shirts everywhere are going back on—but that doesn’t mean you can’t roll up the sleeves. Forearms are one of the few muscles that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them. The following routine delivers thicker forearms in a month’s time.


You already know wrist curls, so while we do employ them, we’ve got different and better exercises for blowing up your forearms. The farmer’s walk is a great overall strength builder that will work your grip and forearms with heavy weights. And we got very creative with the towel wring-out. Repetitive squeezing, twisting, and gripping are a part of most labor jobs, and it accounts for the impressive forearms you often see on working men. We applied the same principle to wringing the water out of a wet towel to make your arms develop likewise.

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Pair each workout (Days 1, 2, 3, and 4) with one of your normal training sessions and perform it at the end. Complete all exercises as straight sets—finish the prescribed sets for one move before going on to the next.

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DAY I >>


Sets: 3
Reps: Walk for 20 sec.
Rest: 60 sec.

Pick up the heaviest set of dumbbells you can and hold them at your sides. Stand tall and walk with them for the prescribed time.


Sets: 2
Reps: 20-30 (each side)
Rest: 0 sec.

Take a heavy-duty rubber band and put it around your fingers. Spread your fingers apart as far as you can and slowly close them.



Sets: 2
Reps: 15-20 (each side)
Rest: 0 sec.

Hold a dumbbell in one hand and sit on a box or a bench, allowing your elbow and forearm to rest on your thigh with your hand dangling
off your knee, palm
up. Your elbow should be bent 90 degrees. Let the dumbbell hang down, and then curl your wrist up so your palm faces your biceps. Keep the movement slow and strict for all reps.

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