Monster triceps, bulging biceps and massive chests are all too common, yet truly massive forearms are quite a rarity. With this forearm workout routine, you’ll be well on your way to building respectable forearms. Without further ado, let’s kick things off shall we not?:
1. Farmer’s Walk - This is my forearm exercise of choice and I always recommend it whenever I’m approached about how to build bigger forearms. If I’m to be honest, I genuinely believe, it’s one of the central exercises that you will HAVE to include in your overall forearm workout. Reason being very few exercises pack on sheer mass on your frame better than some heavy farmer’s walks. It’s also a great way to develop your grip strength which is a direct result of well-built forearms. It’s probably a good idea to save the farmer’s walk for last as it is extremely taxing and also results in poor grip strength which can ruin your workout.. It’s definitely one of the more demanding forearm workouts.
Random Fact: the farmers walk is greatly fought for throughout ’strongman’ contests. The strongman’s end goal is usually to bear excessive amounts of iron for a provided distance in the quickest timeframe feasible. Gaining size on the forearms is not their main concern. But, their forearms are invariably immense as a result of working on this exercise.
2. Overhand grasp deadlift - Although this is hopeless to make use of for seriously heavy deadlifting, when warming up, you need to look into utilising an overhand grasp to truly give your forearms an amazing workout. Additionally, if the weight is heavy enough, your grasp may begin to give out early during the set. It’s when the barbell starts to slide in your grasp that your forearms start working overtime to help keep everything in balance. This is effectively when the magic is going on. It’s understandable; you need to perform this and also other forearm exercises right at the end.
3. Static holds - Going forward from the previously mentioned point, while using the over hand hold, hold the barbell at the top of your deadlift for a couple of seconds simply to give your forearms yet another hit. It is a different style of inducing fatigue to make certain that those critical moments of struggle arrive. The truth is, it’s always when you’re on the edge of failure that the workout counts the most.
4. Reverse curls & Hammer Curls - Reverse curls & hammer curls are highly regarded for their forearm building attributes. In actual fact, nearly all books letting you know how to build bigger forearms always incorporate this exercise into their forearm workouts.
5. Forearm curls - Monotonous, repetitive and clumsy to perform. Yup, that is definitely correct. However they are also devastatingly beneficial. The key is perseverance. You’ll find more thrilling approaches to work on your forearms nonetheless effectiveness supersedes enjoyment.