People really like working their arms but often the focus and attention is placed on the biceps and triceps. However the arm includes another vital component, the forearms.
Powerful forearms used to be a hallmark of a well-balanced physique. While people incorporated regular wrist and forearm work, they were also strengthened from countless hours of lifting heavy barbells and moving around weight plates. With a shift towards machines there is less secondary work to your forearms which makes specific training even more vital.
The Popeye Forearm Blaster
This routine includes biceps because typically these two groups should be worked on the same day. Stronger, more powerful forearms will also help create bigger arms due to the affect it will have on the biceps. How often do you see someone with large developed forearms who doesn’t have big biceps as well?
There are two workout options included. Both are great and will hit the muscles slightly differently. It is recommended that you alternate between the two for maximum effectiveness. Exercises should be done with strict form to use as many muscle fibers as possible and prevent injury to the wrists and elbows.
- Incline Bench Dumbbell Curls – 3 sets of 6 to 10 reps
- Single Dumbbell Spider Curls – 3 sets of 6 to 10 reps (use the opposite side of a Preacher Bench and do one arm at a time)
- Barbell Curl 21’s – 2 sets of 21 reps (do the first 7 reps from the start position to halfway up, do the next 7 reps from the halfway point to the top, and the final 7 reps of full range)
- Reverse Barbell Curls – 2 sets of 8 to 12 reps
- Dumbbell Wrist Curls – 2 sets of 12 to 15 reps (let your wrists follow their natural range of motion when curling)
- Close Grip Barbell Curls – 3 sets of 6 to 10 reps
- EZ Curl Preacher Curls – 3 sets of 6 to 10 reps
- Concentration Curls – 2 sets of 12 to 15 reps (one arm at a time)
- Hammer Curls – 2 sets of 8 to 12 reps
- Barbell Twists – 2 sets of 30 seconds (take a barbell with no weight on it and hold it out at arm’s length then alternating hand start to spin the barbell forward by gripping only your left hand and twisting forward the grabbing with you right hand and twisting forward while your left hand goes back to neutral; imagine you are rolling up a rope on a pole as fast as possible)