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NYBodyguard
New member
The regular curls dont do much for me, im sure someone here has a good solid routine
Anyone here have any unique forarm workout?
- Thread starter NYBodyguard
- Start date
The only direct forearm work I get is messing around with the COC gripper. But deadlifts definately hit them and any type of bicep work. Dont go out of my way anymore to train them seperately.
IronandGravity
New member
For flexors, I don't do much. I have dl, row, pull-down, shrug all on the same day so those blast the flexors.
Extensors I use dumbells and do one arm at a time on a workbench. When I started doing them this way I was surprised how much weaker my left was than my right. It's catching up though.
Extensors I use dumbells and do one arm at a time on a workbench. When I started doing them this way I was surprised how much weaker my left was than my right. It's catching up though.
Dave949
New member
When doing forearms, I go brief and extremely intense.
I do one tri set. Its the only set (one triple set) for forearms I do.
I do wrist curls to absolute failure. (20 reps)
Without any rest I do reverse curls to absolute failure. (8 -10)
Finally without any rest I do DB hammer curls to absolute failure. (8 - 10)
The pain is extreme but so is the pump. When I am finished with this tri set I have trouble closing my hands. Its always the last set of that particular workout because afterwards my grip is absolutely useless.
I do one tri set. Its the only set (one triple set) for forearms I do.
I do wrist curls to absolute failure. (20 reps)
Without any rest I do reverse curls to absolute failure. (8 -10)
Finally without any rest I do DB hammer curls to absolute failure. (8 - 10)
The pain is extreme but so is the pump. When I am finished with this tri set I have trouble closing my hands. Its always the last set of that particular workout because afterwards my grip is absolutely useless.
super_rice
New member
LeeJunFan said:
thank sounds cool dude...
pics? more info?
Atomic Punk
New member
Reprint
I posted this one a few months ago.
Here's a good 4-arm routine. Do it with 90 second rest intervals, and superset the last set of one exercise with the first of the next exercise, and you'll get it done in like 10-15 minutes. I do it with my Tris/Bi workout.
1. Hammer curls w/ Dbell: I usually curl them into my chest, instead of straight up & down.
1 warmup set
1 workset of 15 reps
2. Reverse-Grip Preacher Curls w/ straightbar: These are the best exercise for 4-arms you can do in my opinion. Use a short straightbar if your gym has one.
1 warmup set
1 workset of 10-15 reps
3. Wrist Curls(Dbell or Straightbar): I prefer the bar. I use the end of a bench to do them. I also squeeze my inner thighs against my arms, in order to brace them. I don't believe in extending the fingers when doing these, but if it works for you then fine. The key is to go just heavy(or light) enough to get 15 good reps. Do them quickly, so as to get a burn. Pause at the top.
2 sets of 15
4. Wrist Curls behind-the-back(straightbar): Same theory as regular wrist curls.
2 sets of 15
5. Reverse-grip wrist curls:. I use a Utility Bench to do them. Doing them with your arms on your knees on the end of a bench doesn't brace the forarms well enough in my opinion. Just get a utility bench, and lie your forarms across that. Use a quick pace, with a pause at the top. 15 good rep principles apply here as well.
2 sets of 15.
6. Standing dbell wrist curls: Standing w/ Dbell at your sides, simply curl them into your thighs. Pause at top. Quick pace. Get a burn!
2 sets of 15
I know that sounds like a ton of work, but I always use the first set in each lift as a warmup pretty much, so it kinda cuts the amount of hard sets in half, if you want to look at it that way.
At the end, I like to do a few sets hanging from the parallel-grip pullup bar, just for some additional grip work. Maybe I'll do a set of wrist rope rolls too, but I don't think those are all that productive. Maybe as a burnout set at the end, but in my opinion, you won't get cut forarms if you would rely on that exercise as a core in your 4arm routine.
I posted this one a few months ago.
Here's a good 4-arm routine. Do it with 90 second rest intervals, and superset the last set of one exercise with the first of the next exercise, and you'll get it done in like 10-15 minutes. I do it with my Tris/Bi workout.
1. Hammer curls w/ Dbell: I usually curl them into my chest, instead of straight up & down.
1 warmup set
1 workset of 15 reps
2. Reverse-Grip Preacher Curls w/ straightbar: These are the best exercise for 4-arms you can do in my opinion. Use a short straightbar if your gym has one.
1 warmup set
1 workset of 10-15 reps
3. Wrist Curls(Dbell or Straightbar): I prefer the bar. I use the end of a bench to do them. I also squeeze my inner thighs against my arms, in order to brace them. I don't believe in extending the fingers when doing these, but if it works for you then fine. The key is to go just heavy(or light) enough to get 15 good reps. Do them quickly, so as to get a burn. Pause at the top.
2 sets of 15
4. Wrist Curls behind-the-back(straightbar): Same theory as regular wrist curls.
2 sets of 15
5. Reverse-grip wrist curls:. I use a Utility Bench to do them. Doing them with your arms on your knees on the end of a bench doesn't brace the forarms well enough in my opinion. Just get a utility bench, and lie your forarms across that. Use a quick pace, with a pause at the top. 15 good rep principles apply here as well.
2 sets of 15.
6. Standing dbell wrist curls: Standing w/ Dbell at your sides, simply curl them into your thighs. Pause at top. Quick pace. Get a burn!
2 sets of 15
I know that sounds like a ton of work, but I always use the first set in each lift as a warmup pretty much, so it kinda cuts the amount of hard sets in half, if you want to look at it that way.
At the end, I like to do a few sets hanging from the parallel-grip pullup bar, just for some additional grip work. Maybe I'll do a set of wrist rope rolls too, but I don't think those are all that productive. Maybe as a burnout set at the end, but in my opinion, you won't get cut forarms if you would rely on that exercise as a core in your 4arm routine.
