Forearm training should be included as
part of your bodybuilding workout schedule right from the beginning, but
these bodybuilding workouts will differ somewhat from those for other
Because forearms are involved in so many other exercises, you will not
need many forearms exercises to start with - Barbell Wrist Curls and
Reverse Wrist Curls will suffice. We do not recommend doing as many sets
for forearms muscle as for back, chest, or other body parts, but we have
found that doing sets of relatively high reps gives the best results.
One mistake many beginner's bodybuilders
make with forearm training is that they don't use enough weight.
Forearms muscle are somewhat like calves in that they are accustomed to
continued use and heavy stress. So you need to use a fairly heavy weight
in order to really stimulate the forearm muscles.
Strict technique is also necessary to
totally isolate the forearms and not let the biceps do the work. This is
done by laying your forearms firmly on a bench, elbows close together
and locked in between your knees.
It may seem to some that concentrating
on forearms muscle right from the beginning is not that important, but
we disagree - forearm and grip strength are so essential to being able
to train hard and heavy that you need to develop the forearms muscle
right from day one. And since forearm growth comes slowly to some
people, the sooner you get started to train your forearm muscle - the
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