emeraldglass
6'1" Gymmaxed Moroccan Stoic— MOD from Benelux
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I have noticed that many of you on this forum only focus on training certain muscle groups, muscles that are mostly seen as attractive. Usually these are the chest the arms and shoulders and so on. It is solidly important to train these muscles but training only that is a big mistake. So I want to share with you a muscle group that is often overlooked, The forearm. Your forearms are stimulated while training other muscles, but in the some cases it is not enough.
Many of you are now thinking to yourselves why should I train the forearms. There are many reasons why. Strengthening your forearms increases grip strength, what you will need in your daily life for carrying, holding and lifting objects and during athletic activities.
While training a particular muscle group, it may occur that if your forearms are not developed enough, you may not be able to perform the particular workout to the maximum. Your forearms will give up before the targeted muscle group does, preventing you from continuing training and causing you to miss out on potential gains. This can all be prevented by training the forearms enough.
Furthermore, the forearms are attractive and give the illusion of more muscular arms.
Only able when you have great forearms, no one wants to see them when they are miserable and thin.
You also need your forearms if you want to perform certain sex positions.
It's over for you if you only have boring missionary sex. You will need your forearms if you want to perform certain kinky sex positions.
Plenty of reasons to exercise them no excuses.
I'm going to give you some training exercises for the forearms, you don't have to do them all but at least try to do 3-4 of them.
Wrist roller
While you can buy readymade wrist rollers, and some gyms have them, too, it’s pretty easy to make one yourself.
How to Use a Wrist Roller
1)Start with the cord unraveled and the weight resting on the floor. Hold the handle with an overhand grip. Make sure your hands are dry before you start, or use chalk to enhance your grip.
2)Raise your arms in front of you, and then start rolling your hands forward (flexion) to wrap the cord around the handle. Use an alternating hand action, and try to wrap as much cord as you can per wrist flexion, i.e., use a large range of motion.
3)Continue until you have done the desired number of reps or the weight reaches the handle.
4)Next, slowly lower the weight back down to the floor. Don’t just drop the weights!
5)If shoulder strength becomes a limiting factor, you can do this exercise with your arms down and your hands in front of your hips. However, you may need to stand on a bench if you want to use a long cord.
You can (and should) also do this exercise by rolling your wrists backward, i.e., forearm extension. This works the muscles on the top of your forearms.
Barbell reverse wrist curl
Start with light weights and note that although the movement of this exercise is slight, the difficultly and burn can be substantial. Take care not to hyper-extend the wrists. To help avoid hyper-extension, keep some tension present at the bottom of the movement. In other words, do not let the wrists completely relax.
How to perform a Barbell reverse wrist curl
1)Sit on a flat bench, and lean forward.
2)Grasp a barbell with an overhand grip (i.e. palms down) and rest your forearms on either the bench or your knees.
3)Using your wrists alone (i.e. wrist motion alone), curl the weight upward, exhaling throughout the movement.
4)Slowly lower the weight as low as is comfortable, inhaling throughout the movement.
5)Repeat steps 3-4 for as many repetitions as are desired.
Dumbbell wrist curl
Start with lighter weights to prevent injury
How to perform a Dumbell wrist curl
Kneel down behind a bench or other flat surface. Bend forward at the hips and rest your forearms on the bench with your palms facing up. Your back is flat and your shoulders are back and down. Your wrists are in a neutral position (not lifted or lowered).
1)Curl your wrists upward as you exhale. Perform this movement slowly to engage the forearms and prevent the weights from straining your wrists.
2)Extend your wrists downward as far as they will comfortably go on an inhale.
3)Return the wrists to a neutral position.
Your forearms are stationary during this exercise, only your wrists should be moving.
Reverse dumbbell wrist curl
How to perform the reverse dumbbell wrist curl
Same as the dumbbell wrist curl but reverse palms down
Reverse curls
During this movement, you must do your best to keep your wrists straight while your biceps and brachioradialis muscles flex your elbow.
How To perform reverse curls
1)Grab an EZ-curl bar or barbell or dumbbells with an overhand grip. Stand with your feet hip-width apart and a slight bend in your knees. Your hands should be slightly wider than your hips. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2)Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should be long with a slight bend in your elbows. Maintain a neutral wrist position and a comfortable grip.
3)Rotate your shoulders outward to engage your lats and upper back. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this starting position.
4)While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The EZ-curl bar should finish close to your shoulders without contacting your shoulders. Squeeze your biceps and pause at the top of the movement.
5)While keeping your upper arms still, slowly straighten your elbows to return to the starting position. Come to a complete stop at the bottom before beginning another repetition.
Towel hold
This is a simple but effective exercise. The towel ensures that you cannot rest the barbell on your thumbs, so you use your forearms more and increase your grip strength. Use a strong towel!!!!
How to perform the towel hold
1)Put the barbell slightly above knee height
2)Wrap 2 towels around the barbell
3)Stand with your back straight and grab the towels on the barbell with your arms at shoulder width
4)lift the barbell and hold this position until your forearms can no longer hold
Be careful not to drive your forearms to injury.
Towel pullups
Pull-ups and chin-ups are already good forearm and grip exercises. But, if you switch to using a towel grip, you will tax the forearms even more! Beware this is a very challenging way to train your forearms. Use a strong towel!!!
How to perform a towel pullup
1)Hang two towels over your pull-up bar. Grip the two ends of each towel tightly in your hands, and then hang with your arms straight and feet off the floor. Pull your shoulders down and back.
2)Without kicking or swinging, bend your arms and pull your shoulders up to your hands.
3)Slowly extend your arms, descend, and repeat.
If you can’t manage pull-ups because you are a weak pathetic incel? Just do towel grip dead hangs instead.
Plate pinch
This is a mogger exercise for grip strength. With this workout you will get fingers that will never get tired. No more stress of having to finger your girlfriend, you will be able to hold a finger marothon after mastering this exercise.
How to perform the plate pinch
1)Grab two wide-rimmed plates and put them together with the smooth sides facing outward
2)Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
3)Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
4)Repeat for the recommended amount of sets prescribed in your program.
5)Switch arms and repeat the movements.
Hand gripper
This is not necessary and is only retained for the most poor and lazy among you, those who cannot afford a gym membership or equipment. A hand gripper is good but alone is not optimum, they work on making your finger, palm and wrist muscles stronger. If you plan to buy one, get one with adjustable resistance as shown in the picture.
That's it, simple yet effective exercises you can do for super forearms. Leave no muscle group untrained. Be a fucking man and train them
Many of you are now thinking to yourselves why should I train the forearms. There are many reasons why. Strengthening your forearms increases grip strength, what you will need in your daily life for carrying, holding and lifting objects and during athletic activities.
While training a particular muscle group, it may occur that if your forearms are not developed enough, you may not be able to perform the particular workout to the maximum. Your forearms will give up before the targeted muscle group does, preventing you from continuing training and causing you to miss out on potential gains. This can all be prevented by training the forearms enough.
Furthermore, the forearms are attractive and give the illusion of more muscular arms.
Only able when you have great forearms, no one wants to see them when they are miserable and thin.
You also need your forearms if you want to perform certain sex positions.
It's over for you if you only have boring missionary sex. You will need your forearms if you want to perform certain kinky sex positions.
Plenty of reasons to exercise them no excuses.
I'm going to give you some training exercises for the forearms, you don't have to do them all but at least try to do 3-4 of them.
Wrist roller
Barbell reverse wrist curl
Dumbbell wrist curl
Reverse dumbbell wrist curl
Reverse curls
Towel hold
Towel pullups
Plate pinch
Hand gripper (optional)
Barbell reverse wrist curl
Dumbbell wrist curl
Reverse dumbbell wrist curl
Reverse curls
Towel hold
Towel pullups
Plate pinch
Hand gripper (optional)
Wrist roller
While you can buy readymade wrist rollers, and some gyms have them, too, it’s pretty easy to make one yourself.
Simply take a length of strong broomstick, about 24 inches should do, and drill a small hole in the middle. The thicker your handle, the harder your forearm and grip workout will be. You can also use a larger PVC pipe for a thicker grip.
Next, tie a 4 to 5-foot length of strong cord to the handle, using the hole to secure one end in place. Check your knots to make sure the cord won’t come loose.
Finally, tie a weight to the other end. Good options include a milk jug, water bottle, or even a grocery bag with a few cans inside. You could also use any weight plates or dumbbells you have around.
If you wish, you can also wrap the handle with athletic grip tape, so your hands won’t slip.
Next, tie a 4 to 5-foot length of strong cord to the handle, using the hole to secure one end in place. Check your knots to make sure the cord won’t come loose.
Finally, tie a weight to the other end. Good options include a milk jug, water bottle, or even a grocery bag with a few cans inside. You could also use any weight plates or dumbbells you have around.
If you wish, you can also wrap the handle with athletic grip tape, so your hands won’t slip.
How to Use a Wrist Roller
1)Start with the cord unraveled and the weight resting on the floor. Hold the handle with an overhand grip. Make sure your hands are dry before you start, or use chalk to enhance your grip.
2)Raise your arms in front of you, and then start rolling your hands forward (flexion) to wrap the cord around the handle. Use an alternating hand action, and try to wrap as much cord as you can per wrist flexion, i.e., use a large range of motion.
3)Continue until you have done the desired number of reps or the weight reaches the handle.
4)Next, slowly lower the weight back down to the floor. Don’t just drop the weights!
5)If shoulder strength becomes a limiting factor, you can do this exercise with your arms down and your hands in front of your hips. However, you may need to stand on a bench if you want to use a long cord.
You can (and should) also do this exercise by rolling your wrists backward, i.e., forearm extension. This works the muscles on the top of your forearms.
Barbell reverse wrist curl
Start with light weights and note that although the movement of this exercise is slight, the difficultly and burn can be substantial. Take care not to hyper-extend the wrists. To help avoid hyper-extension, keep some tension present at the bottom of the movement. In other words, do not let the wrists completely relax.
How to perform a Barbell reverse wrist curl
1)Sit on a flat bench, and lean forward.
2)Grasp a barbell with an overhand grip (i.e. palms down) and rest your forearms on either the bench or your knees.
3)Using your wrists alone (i.e. wrist motion alone), curl the weight upward, exhaling throughout the movement.
4)Slowly lower the weight as low as is comfortable, inhaling throughout the movement.
5)Repeat steps 3-4 for as many repetitions as are desired.
Dumbbell wrist curl
Start with lighter weights to prevent injury
How to perform a Dumbell wrist curl
Kneel down behind a bench or other flat surface. Bend forward at the hips and rest your forearms on the bench with your palms facing up. Your back is flat and your shoulders are back and down. Your wrists are in a neutral position (not lifted or lowered).
1)Curl your wrists upward as you exhale. Perform this movement slowly to engage the forearms and prevent the weights from straining your wrists.
2)Extend your wrists downward as far as they will comfortably go on an inhale.
3)Return the wrists to a neutral position.
Your forearms are stationary during this exercise, only your wrists should be moving.
Reverse dumbbell wrist curl
How to perform the reverse dumbbell wrist curl
Same as the dumbbell wrist curl but reverse palms down
Reverse curls
During this movement, you must do your best to keep your wrists straight while your biceps and brachioradialis muscles flex your elbow.
How To perform reverse curls
1)Grab an EZ-curl bar or barbell or dumbbells with an overhand grip. Stand with your feet hip-width apart and a slight bend in your knees. Your hands should be slightly wider than your hips. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2)Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should be long with a slight bend in your elbows. Maintain a neutral wrist position and a comfortable grip.
3)Rotate your shoulders outward to engage your lats and upper back. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this starting position.
4)While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The EZ-curl bar should finish close to your shoulders without contacting your shoulders. Squeeze your biceps and pause at the top of the movement.
5)While keeping your upper arms still, slowly straighten your elbows to return to the starting position. Come to a complete stop at the bottom before beginning another repetition.
Towel hold
This is a simple but effective exercise. The towel ensures that you cannot rest the barbell on your thumbs, so you use your forearms more and increase your grip strength. Use a strong towel!!!!
How to perform the towel hold
1)Put the barbell slightly above knee height
2)Wrap 2 towels around the barbell
3)Stand with your back straight and grab the towels on the barbell with your arms at shoulder width
4)lift the barbell and hold this position until your forearms can no longer hold
Be careful not to drive your forearms to injury.
Towel pullups
Pull-ups and chin-ups are already good forearm and grip exercises. But, if you switch to using a towel grip, you will tax the forearms even more! Beware this is a very challenging way to train your forearms. Use a strong towel!!!
How to perform a towel pullup
1)Hang two towels over your pull-up bar. Grip the two ends of each towel tightly in your hands, and then hang with your arms straight and feet off the floor. Pull your shoulders down and back.
2)Without kicking or swinging, bend your arms and pull your shoulders up to your hands.
3)Slowly extend your arms, descend, and repeat.
If you can’t manage pull-ups because you are a weak pathetic incel? Just do towel grip dead hangs instead.
Plate pinch
This is a mogger exercise for grip strength. With this workout you will get fingers that will never get tired. No more stress of having to finger your girlfriend, you will be able to hold a finger marothon after mastering this exercise.
How to perform the plate pinch
1)Grab two wide-rimmed plates and put them together with the smooth sides facing outward
2)Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
3)Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
4)Repeat for the recommended amount of sets prescribed in your program.
5)Switch arms and repeat the movements.
Hand gripper
This is not necessary and is only retained for the most poor and lazy among you, those who cannot afford a gym membership or equipment. A hand gripper is good but alone is not optimum, they work on making your finger, palm and wrist muscles stronger. If you plan to buy one, get one with adjustable resistance as shown in the picture.
That's it, simple yet effective exercises you can do for super forearms. Leave no muscle group untrained. Be a fucking man and train them
