The Ultimate 6 Exercises That’ll Get Your Forearms Massive For Summer
Summer’s is right around the corner, and if you couldn’t care 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.
HOW IT WORKS:
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. So here some exercises that’ll help you build massive forearms.
1- Finger Curls
- Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
- Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
- Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top
2- Palms-Down Wrist Curl Over A Bench
- Start out by placing a barbell on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Variations:
- This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
- You can also use a dumbbell instead of a barbell.
3- Farmers Walk
- There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren’t available. Begin by standing between the implements.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don’t forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.