A complete arm development must include a well-shaped forearm. My training includes many forearm exercises. I have planned most all of my lower arm training for the building of strength. These exercises have given me not only strength but a well-developed forearm.
I feel that my general good health and my alert mind and my strong body are proof that I’ve chosen the best training methods available.
Almost every movement made requires the use of my hands. The action of the wrist, the hands and fingers, come from the muscles of the forearm. All the various capabilities and precision of which the arm and hand are capable is so far beyond belief. Each of the strength feats which I perform is accomplished with superior strength. In order to overcome these tremendous oppositions, I train continuously to build my strength as much as possible in my forearm.
The muscles of the forearm act separately or in groups with quickness and authority as the movement requires. They are muscular above and tendinous below, These tendons are as wires to the muscles, drawing the bones in the direction of movement. The muscle controls the tendons. The strength you build in your forearm is two-fold: muscle strength and tendon strength. Muscle is built with proper exercise and can account well for its share of the workload. Tendon strength is the most fantastic part of your power makeup. I’ve learned over the years how I can release great amounts of inner strength at will. And this is due primarily to the way I have trained. It’s a strict development of the tendinous areas of my forearm. You cannot help but notice the impressive height of my forearm muscle and the sinuous strands of tendons winding beneath the skin to my wrist. It’s here, in the tendons that I have built such great strength.
It doesn’t take long to get a powerful set of forearms; but it does take many years of continuous hard training to bring that strength to its peak. Once you reach the point where you’re able to apply this power successfully for any given need it will be a great feeling.
Of the many exercises I have used for building tremendous strength into the forearms, there are a few which I use most often. I will give you a routine that has worked well for me. For best results, follow this routine 3 times a week. After a few months you will be surprised how much improvement you will notice.
Exercise 1 – Rubber Ball Squeeze
This is a great warmup. Squeeze a rubber ball first with one hand then the other. Concentrate on placing more and more pressure as you go. Do 4 sets of 20 reps.
Exercise 2 – Dumbbell Wrist Curl
While seated, with your arms across the thighs and palms up, and dumbbells in hands, do the wrist curl in a slow concentrated movement for the full range benefit.
Begin with a weight to allow you to do 20 reps. Do 1 set of 20 reps and then add 10 lbs., and do another set of as many reps as you can, then add another 10 lbs. Do this for a total of 6 sets. Your arms should ache and burn when finished.
Exercise 3 – Reverse Cable Curl
The reverse curl is a terrific exercise when done properly, and when using the cable it improves its benefit because of the continuous tension. Keep your elbows in close together and make your movements slowly. Do 4 sets of 10 reps with little rest between sets.
Exercise 4 – Wrist Roller
Load up a wall wrist roller with enough weight so you can’t quite roll it more than two-thirds of the way up, then add weight when you are able to make it to the top. Do 4 sets.
Exercise 5 – Cheating Bar Wrist Curl
This is similar in position to the dumbbell curl only you use a bar. Use plenty of weight so you have to cheat on your movements for 6 sets of 8 reps.
You can finish off, if you like, if you have enough energy left, by doing some hand stand presses with your wrists. Do a handstand against a wall and press up by extending your fingers only and then back down again as many times as possible.
The results you are after take plenty of training to achieve. It’s hard work, but to get ahead takes a little sacrifice. You’ll get out of it exactly what you put into it.
This article originally appeared in Iron Man magazine
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