When we talk
about the forearm muscle, we often think about the impressive
and popular Popeye forearm which stands out most from his body.
This muscle has a major importance in your body. It will help
you when you have to lift heavy things for eg moving a heavy table
whereby the forearm is used as a support. If your forearm is weak,
you'll have a tough time lifting heavy objects.
But the forearm
muscle is often neglected. You'll rarely see people at the gym
working on their forearms seriously. While it's true that some
exercises like the bent over rows, pull ups, lat pull down, seated
cable rows and barbell curls will work the forearms to a certain
extent, they aren't suitable for the forearms specifically. If
you focus on some forearm builder isolation exercise, you'll get
a more complete forearm workout.
to building big forearm muscle is to really strain the forearm
muscle fibers. You won't grow your forearms by fueling it with
The two most
common exercises to build the forearm are the wrist curl palms
up and the wrist curl palms down which target your forearm muscles
You can do
wrist url either with barbell or dumbbell. If you use barbell,
your arms are spaced out about 8 inches. If you opt for the dumbbell,
you can do one arm at a time or both arms simultaneously, hence
you will hold two dumbbells. It will be a bit like with a barbell
but you'll isolate your forearm muscles left and right much more.
You can perform
the wrist curls while sitting on a bench and placing your forearms
on your legs or you can use the bench itself as support. Lifting
heavy weights enough to allow you to perform in the 6-10 repeats
is recommended to add mass in your forearms. Do 4-5 sets for each
forearm. Train your forearms once or twice per week maximum. Allow
4 days rest if you train twice eg Forearms - Tuesday, Saturday.
If you eat
right ie a high-protein diet and have adequate rest, your forearms
will develop more muscles and will become thicker.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.