Fore arm

Straight-Up Forearms Workout

Stop neglecting half of your arms. Get thicker forearms and a stronger grip with this brutal routine.. 

EXERCISES:

Wrist flexion and extension is covered in the first two exercises with curling motions, as is the brachiolradialis muscle, which sits up close to the elbow, via reverse curls. Plate pinch holds are an isometric exercise designed to provide grip strength that will carry over to other gym exercises as well as athletic activities. The finisher is a traditional wrist roller that involves continuous wrist extension with a front deltoid isometric hold.

Exercise	Sets	Reps
Barbell Wrist Curl	3	12
Barbell Reverse Curl + Reverse Wrist Curl	3	10-15
Plate Pinch Hold	3	20-30 seconds
Wrist Roller	2	Full Length of Chain*

* Up and down

The Basics

➜Insert this forearm routine at the end of any regularly scheduled workout, or do it on its own on an off day.

➜ Keep rest periods brief during the workout—60 seconds max between sets. the routine shouldn’t take more than around 15 minutes to complete.

Barbell Wrist Curl

Sit in the middle of a flat bench with your legs straddling it and hold a barbell with your hands about six inches apart, palms facing up and using a thumbless (monkey) grip. Bend over at the waist and place the backs of your forearms against the bench with your hands and wrists over the edge. Begin with your wrists extended so that your hands are below your forearms. Keeping your arms stationary, flex your wrists as far as possible to lift the bar up in a relatively short range of motion. Squeeze your forearms for a full second, then return to the start position, lowering the bar until you feel a full stretch.

Tips

• Keep the elbows close together by pushing in with your legs so that your arms can’t spread apart during the set.
• Increase weight on every set. Feel free to utilize the fixed weight barbell rack so you don’t have to change plates between sets.

Barbell Reverse Curl + Reverse Wrist Curl

Stand holding a barbell in front of your body with a thumbless, reverse grip (palms facing behind you) and your arms hanging straight down toward the floor. Slowly curl the bar up, keeping your elbows in close to the body. At the top of the movement, flex the wrists back fully, then slowly lower the barbell along the same path you lifted it up, curling the wrists under at the bottom of the movement.

Tips

• If a straight bar bothers your wrists, feel free to use an EZ-curl bar instead. 
• Don’t lean back as you curl the bar up; keep your torso perpendicular with the floor. If you have to, perform this exercise standing in front of a wall or other solid structure to keep you upright.

Plate Pinch Hold

Find two plates of the same weight—if you’re new to this exercise, start with two 5- or 10-pound plates and work your way up from there. From a standing position, squeeze the two plates together at your side (arm extended toward the floor) in one hand. Do this for 20–30 seconds and then switch hands and repeat. Use a heavier pair of plates on each set, as long as you can hold them together for at least 20 seconds. if and when holding two 45s becomes easy for 30 seconds, increase the set duration to 45–60 seconds.

Tips

• With traditional plates, where one side is flat and the other is hollowed out, keep the flat sides together.
• Choose weights that are challenging and keep your feet clear of slipping plates

• Wrist Roller

  
  Secure a weight plate to the end of the chain or cord of a wrist roller. Stand holding the bar of the wrist roller out in front of you with a shoulder-width grip, arms extended parallel to the floor and the chain fully unwound so the plate is in the bottom-most position. Alternately extend your wrists to rotate the bar and wrap the chain around it so the plate inches upward. When the plate reaches the bar, reverse the motion under control to lower the weight back down.
  • On the way up, you can twist the chain quickly, but don’t let it down fast—much of this exercise’s benefit is derived from the eccentric motion. Going too fast will eliminate the effect.
  • You’ll be focusing on initiating the movement with the forearms, but this exercise also taxes the front deltoids and can be an excellent core challenge, too.