Besides the neck, the forearms have quickly started becoming one of my crazy obsessions because of how badass and masculine they look when you have those bear looking forearms when you roll up your sleeves to eat at the dinner table. They are some of the most neglected muscle groups and that is why I want them and that is why you should want them too. The fact that you have bigger forearms than the average person will make you stand out a lot more in public so you won’t look like all of these other douchebags with big biceps.
I’ve said it time and time again, if you have small forearms then you have small arms, period. I don’t care how big the long head of your triceps are, if your forearms only 12 inches and you have 17 upper arms then you have small arms. I would rather see someone with some 15.5 inch upper arms and some 15.5 inch forearms, now that’s really impressive if you ask me.
Today I am going to give you 8 key tips that will help you build your forearms and take them to the next level.
1) USE FATGRIPZ ON ALL OF YOUR DIRECT ARM WORK
If building bigger forearms is a really a priority for you and one of you main goal is to add a couple of inches to them in the next few years than you have to take a different approach: Thick bar training.
Using FatGripz on your direct arm work will have require that you use your forearms more during these exercises and it will force them to work even harder.
I am a big advocate of using FatGripz with:
TRICEPS: EZ Bar Overhead Extensions, Cable Rope Pushdowns, DB Decline Rooling Extensions
BICEPS: Hammer Curls, EZ bar Curls
FOREARMS: Reverse EZ Bar Curls, Zottman Curls, Hammer Cable Curls
2) AVOID USING MOMENTUM WHEN TRAINING FOREARMS, STRICT FORM IS KEY
I can’t stand it when I see people doing super heavy cheating reverse curls, but at the same time I shouldn’t be because I used to do the same thing. I would let my ego get a hold of me and I would work up to heavy triples, my forearms didn’t grow and I got some nagging shoulder pain too.
It was only when I started doing my reverse EZ bar curls for higher reps and stricter form that I started making faster progress. When I say strict form I am referring to not swinging the weight, keeping my elbows tucked and initiating the movement with my arms.
I guarantee you that if you do your reverse curls with stricter form then you will start to see more noticeable progress in your forearms.
3) DO SLOWER ECCENTRICS ON FOREARM WORK & SQUEEZE HARDER DURING THE PEAK CONTRACTIONS
The forearms respond very well to slower eccentrics and this is one of the reasons why you never see bodybuilders who train their forearms seriously rush the eccentric part of their reverse wrist curl work.
Another important thing is that you must squeeze your forearms harder during the peak contractions in order to bring more blood flow to that area, improve your mind-muscle connection and make more progress.
4) HOLD FOR A MINIMUM OF 2 SECONDS AT THE TOP OF ALL OF YOUR WRIST CURL/EXTENSIONS
Wrist curls/extensions are great exercises for the forearms that must be done if your goal is to get optimal development because they take the biceps out of the equation so this gives you the opportunity to focus solely on those forearms. The big problem is that the range of motion is so small so if you thought that calf raises and shrugs had a small range of motion than think again because wrist work has a very small ROM. The best solution for small ranges of motion is simply to hold for longer pauses at the top of your wrist curls/extensions so that your reps could last a longer amount of time so that you get more time under tension.
5) MAKE ZOTTMAN CURLS A STAPLE IN YOUR PROGRAMS WITH 2 SEC ECCENTRICS AT THE MIDDLE OF THE ECCENTRIC (preferably with FatGripz)
Zottman curls are hands down one of the best exercises that you could do for bigger forearms because they are done with dumbbells so it is a unique way to train the forearms if you are doing a ton of barbel work plus they overload the eccentric part of the lift and forearms respond very well to heavy and slow eccentric overloading principles.
6) STANDING BEHIND THE BACK BARBELL FOREARM WRIST CURLS MUST BE A STAPLE AS WELL
Standing behind the back babel wrist curls are one of he best forearm flexion exercises that I picked up from Frank Mcgrath and he has some of the biggest forearms in the game. These are just like regular wrist curls except your arms are straight and in back of you, not to mention that you could potentially use more weight. I like to do this exercise before my seated wrist curls and extensions because I could use more weight during this movement so I save it for before. If you want to blow up your forearms then make this a staple because the pumps and contractions you can get from it are insane!
7) LET THE WEIGHT ON YOUR WRIST CURLS GO ALL THE WAY DOWN TO THE TIP OF THE FINGERS ON THE ECCENTRIC
Another tip that I picked up that is very important is that you want to let the weight go all the way down to the tip of your fingers on wrist curls. What this does is that it basically brings your fingers more into the movement, gives the exercise more time under tension and you just get a better stretch in the forearms on the eccentric part of the lift.
8) BAND FOREARM CURLS, BAND WRIST CURLS OR EXTENSIONS ARE A SOLID TOOL FOR YOUR TOOLKIT.
Last but not least, band forearm work can be a good addition to your forearm building arsenal because there is more tension at the peak contraction and not to mention that they are easy to carry around too. The fact that they are easy and light to carry around makes them a lot easier to pack in your bag so you can train your forearms on vacation if you want to and also train at home in your room if you need too as well. Why would you want to get a band if you have a gym membership? Well stuff happens in life and you cant always make it to the gym but with your bands there will be no more missed workouts so you will get to your dream forearm goals even faster.
I hope that you learned something from all of these forearm tips because they have really helped me a lot in the past and they are still helping me a lot even until this day. Remember that if your forearms are small then that means you have small arms, period.
If you are interested in an arm specialization program then go to my program section and check out my Fully Armed Chopper program. Also if you liked these tips and would like to see more of them in greater detail then be on the lookout for my Fully Armed Chopper Book coming out this summer where I will be discussing everything you need to know on how to maximize your arm size and reach your genetic potential.