If you truly want bigger biceps then you need to be training your forearms. It is funny that at the gym you can find countless guys curling for set after set but they seem to neglect doing proper forearm work. That seems crazy because forearm training will add size to your arms. Why skip out on doing anything that helps you achieve your overall goal?
Maybe it is just that people don’t understand the anatomy of the arm so there is a lack of understanding about how the forearms muscles relate to the rest of the arm. Forearm muscles don’t end at the elbow joint. Specifically the brachialis and brachioradialis end up traversing across the joint and will make your arms thicker and thus bigger when trained properly. Think of all the great bodybuilders who were known for amazing arms such as Arnold, Scott, Olivia, Ferrigno, or Wheeler; they all had well developed forearms.
Proper Forearm Training
To target these muscles that make your arms bigger you have two primary exercises, hammer curls and reverse curls. Performing wrist curls and reverse wrist curls round out the routine to encompass all of the muscles in the lower arm. Aside from adding valuable arm size, strong forearms are helpful in many other exercises that involve your grip.
We have an A and B workout that emphasize a slight difference in form and function. Ideally you would want to alternate between these routines to ensure maximum development. They can easily be done right after your biceps workout.
Workout A – Dumbbells
- Hammer Curls – 3 sets of 8 to 12 reps (can be just 2 work sets if done on biceps day)
- Dumbbell Wrist Curls – 2 sets of 10 to 15 reps
- Dumbbell Reverse Wrist Curls – 2 sets of 10 to 15 reps
Workout B – Barbell Workout
- Reverse Barbell Curls – 3 sets of 8 to 12 reps (can be just 2 work sets if done on biceps day)
- Barbell Wrist Curls – 2 sets of 10 to 15 reps
- Barbell Reverse Wrist Curls – 2 sets of 10 to 15 reps
This might seem like a small amount of work but it is very focused and specific. Also the forearms are a collection of small muscles so you need to be careful and not go overboard with them. More than likely if you have not done a lot of specific training for the forearms before, you will see some rather quick results in the areas of both size and strength.