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Forearms?
- Thread starter akaba
- Start date
behind the back barbell wrist curls.. wow thats alot to say
i do them after back and biceps, usually twice a week
about 4x15 get a real good pump. fail at about 12 or 13 then cheat out a few more.
also reverse barbell curls, on a straight bar or curl bar.
4x8-10 reps or hammer curls.
i do them after back and biceps, usually twice a week
about 4x15 get a real good pump. fail at about 12 or 13 then cheat out a few more.
also reverse barbell curls, on a straight bar or curl bar.
4x8-10 reps or hammer curls.
makedah
New member
I do reverse barbell curls or hammer curls 1x/week (2x8-10). I do wrist curls or some other grip work 2x week (forearms often get worked too in grip work), one day heavy (3-5 reps) , one day light (12 reps) or static (plate pinches, farmer's holds - not walks).
In terms of frequency: I don't know what your goals are. I'm not necessarily trying to make my forearms bigger (but they have been getting bigger). I need them stronger to help me with my chin-ups. So I do them last (or almost last) on the same day that I do chin-ups. Seems to be working.
In terms of frequency: I don't know what your goals are. I'm not necessarily trying to make my forearms bigger (but they have been getting bigger). I need them stronger to help me with my chin-ups. So I do them last (or almost last) on the same day that I do chin-ups. Seems to be working.
AustinTX
New member
I just do mine once a week, plus the incidental work they get on most days.
Make sure to hit your flexors and extensors by doing a curl and a reverse-curl type movement; you may want to alternate between doing them with your arms hanging and supported on your thigh, bench, etc. The isolation moves hit them harder for me.
Make sure to hit your flexors and extensors by doing a curl and a reverse-curl type movement; you may want to alternate between doing them with your arms hanging and supported on your thigh, bench, etc. The isolation moves hit them harder for me.
c-sharp minor
Well-known member
Thaibox said:
Agreed.
L
leancuisine
Guest
i cant see why anybody would want to workout their forearms??
you work the muscle with virtually every exercise.
you work the muscle with virtually every exercise.
louden_swain
New member
TheOak84 said:
TheOAK84,
I plan to start using behind the back again. They are much safer than wrist curls over the bench. I seem to get a lot of wrest pain from wrist curls over the bench. Thanks for the ideas!!
C
Cuts
Guest
Frequent, focused, and intense sessions of choking the chicken.
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