Weight Training Advice
Forearm Workouts
muscles such as the biceps, triceps, calves, and traps. One important small muscle group to train are the muscles of the lower arms. Forearm workouts will help develop them.
The forearms will get a lot of work from many exercises. Just about any time you are holding a weight you'll be getting some work for your forearm muscles. A heavy exercise such as the deadlift will strengthen your grip as well as your forearms. Biceps exercises will hit the forearms as well. In fact, any exercise that requires a strong grip on a barbell or dumbbells will help you get stronger forearms. Of course, you can also do direct forearm workouts to help you be able to hold more weight when doing these exercises for other muscle groups.
Forearm workouts should include exercises that have you curling weight at the wrist. You can perform wrist curls with a barbell or dumbbells. The best way to do wrist curls are to be seated with your forearms on your thighs with your hands and wrists hanging over the ends of them, then curling weight with the wrists. You can do normal wrist curls with an underhand grip and reverse wrist curls with an overhand grip. You should do both exercises during your forearm workouts to fully develop the muscles. Another excellent exercise for the forearms is the reverse grip biceps curl. Try biceps curls with an overhand grip and you will feel it in the forearms. To strengthen your grip and your forearms you can try holding heavy weight or gripping a pull-up bar and hanging from it for as long as you can. If possible, climbing a rope will help build a stronger grip and work your forearms.
Forearm workouts are best done after working the biceps. Since you get some forrearm work from biceps exercises, your forearms will be ready for some direct training. You don't need to do very many sets for your forearms since they get work from so many different exercises (and you don't want them to be sore when have to do those exercises). Two to five sets total during your forearm workouts should be plenty.
Once you build forearm stength you may find that you can hold more weight on exercises such as deadlifts and bent over rows. This is an added benefit of forearm workouts.
If you want a complete physique, you need to train and develop every muscle. This means that you need to train the large muscle groups such as the pecs, back, and legs; as well as the smaller
