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Once you begin your bodybuilding training
to participate in bodybuilding competition,
we recommend that you make sure you have hit every one of the forearm
muscles by adding Preacher Bench Reverse Curls and Behind-the-Back Wrist
Curls to your forearm muscle training program.
When you do Reverse Curls for the upper part of the forearms muscle, use a
straight bar rather than an E-Z curl bar. As you lift the bar in an
upward arc from the area of your thighs, you curl the wrists back and
fully involve the upper forearms muscle. Incidentally, many bodybuilders lean
back as they do Reverse Curls, but you should actually lean slightly
forward. This further isolates the arms, puts continuous stress on the
forearms, and gives you a much stricter movement.
Reverse Curls also work well on certain
kinds of curl machines and a preacher bench. But no matter which way you
do this forearm exercise, always remember to get a full range of
movement - all the way down, all the way up, and keep it slow and in
total control.
Remember, your wrists and forearms muscle will be affected by
heavy Barbell Curls and Cheat Curls, Triceps Extensions, and a number of
other exercises throughout all the various levels of forearm workouts.
We recommend doing forearm training at
the end of your bodybuilding workout. If you try doing other upper body exercises
when your wrists and forearms are already fatigues, you will severely
limit your ability to train intensely.
One good method for totally stimulating
your forearms muscle is after you do your Wrist Curls - when you are too tired
to do any more reps - simply let the bar hang in your fingers and then
flex your fingers by opening and closing your hands and getting to those
last few available muscle fibers.
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