Follow These 4 Rules to Build Your Forearms Fast | STACK

Follow These 4 Rules to Build Your Forearms Fast

July 30, 2014

Must See Strength Training Videos


Struggle to open 20-ounce drink bottles? Feel the need to wear long-sleeved shirts even in the summer? Maybe your forearm training needs an overhaul. Follow these 4 rules:

Rule 1: Train your forearms at the end of your workout

Since the forearms act as an accessory to major muscle groups (similar to how the triceps accessorize the chest during the Bench Press), exhausting your forearms early in the workout inhibits your ability to move maximal loads on your major lifts. For example, if you train your forearms prior to doing heavy Deadlifts, your Deadlift could suffer due to lost grip strength. Same goes for Rows, Bench Presses and other major lifts.

One way to really tax your forearms is to use drop sets. In a drop set, you perform an exercise to failure, reduce the weight enough to get in another set, then continue until you reach failure again.

RELATED: Build Powerful Forearm Muscles Quickly

Rule 2: Change your grip to build muscle

When doing traditional exercises like the Bench Press, change your grip after you finish your working sets. Instead of doing Palms-Up Barbell Curls, try them with your palms facing the floor. This will target your forearms more. Or perform Deadlifts with an open grip (both palms facing you) instead of a closed grip (palms facing away from you).

RELATED: STACK Challenge: How Strong Is Your Grip?

FROM AROUND THE WEB

Rule 3: Leave the wrist wraps at home

A simple enough suggestion. I see this far too much, and it reminds me of how people overuse the weight belt. In all honesty, the only time you should use wrist wraps (or belts) is when you are at near-maximal effort on major compound lifts such as the Deadlift or Squat.

Rule 4: Use conventional exercises to build your forearms

Among the conventional exercises that are effective are Pull-Ups, Barbell Curls and  even the Bench Press. However, try doing Towel Pull-Ups, Reverse-Grip Barbell Curls, and even wrapping a towel around the bar during a Bench Press. By increasing the diameter of the object you are grabbing, you force your wrist and forearm muscles to become more engaged.

RELATED: Get Bigger Arms Faster With This Arm Workout

Sample chest day with forearm work added in:

  • Barbell Bench Press: 3x10,8,6
  • DB Incline Chest Press: 3x6-8
  • Standing Cable Chest Flys: 3x15,12,10
  • Towel Bench Press (wide grip): 3x8-10

Sample back day with forearm work added in:

  • Barbell Deadlift (closed grip; alternating hand directions each set): 4x5-7
  • Barbell Bent Over Rows: 3x12,10,8
  • DB Single-Arm Row drop sets: perform two sets each arm and do 3 consecutive drops on each set
  • Pull-Ups: 3xfailure
  • Towel Pull-Ups: 3xfailure

Topics: FOREARMS
Justin Groce
- Justin Groce is a Certified Strength and Conditioning Specialist, Certified Personal Trainer and Certified Sports Nutritionist who offers personal training in Smyrna, Tennessee. He is...
Justin Groce
- Justin Groce is a Certified Strength and Conditioning Specialist, Certified Personal Trainer and Certified Sports Nutritionist who offers personal training in Smyrna, Tennessee. He is...
More Cool Stuff You'll Like

3 Simple Tips to Deadlift More Weight

The deadlift is probably one the lift that would give you the best for your buck. Whether your goals are fat loss, muscle gain or simply being a bad...

Strengthen Your Core With Advanced Plate Push-Outs

3 Loading Schemes to Build Muscle Size

Develop Speed With a Power Bag Workout

Man Does 4,300 Pull-Ups in One Day

The Hardest Plank of All Time

Why You're Not Reaching Your Strength and Speed Potential

Female Athletes: 4 Ways to Test if Your Knees Are Durable

How to Train During Your Hockey Season

Breathing Exercises to Strengthen Your Lifts

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

7 Tips to Master Single-Leg Exercises

4 Easy Fixes for Your Bench Press Routine

Bilateral or Unilateral Exercises: Which Are Better?

Build Toughness With This Weight Vest Basketball Workout

Build Hockey Speed and Power with the Hang Clean

Should You Train for Absolute or Explosive Strength?

Build Explosive Hips to Jump Higher

Build Rock Solid Glutes With This 30-Day Workout Plan

3 Athletic Arm Exercises for Big Guns

Hockey Training Designed Specifically for Goalies

Why Bear Crawls Are All the Rage Right Now

How to Get Fit Like a Marine

Sumo Deadlift for Football Strength

3 Tips to Maximize Your Off-Season Baseball Training

Hanley Ramirez's Overhead Tire Pull

Baseball Workout for Power Hitting

Get More Explosive With James Harden's Workout

4 Strength Exercises for Female Athletes

James Harrison's Physioball Side-to-Side Bridge

The 4 Rules of Bulking Up

Get Tougher With Skylar Diggins' Bodyweight Workout

3D Triceps Workout: 3 Exercises for Huge Arms

The 12 Best RDL Variations

5 Exercises to Keep Your Shoulders Healthy All Season Long

Improve Your Durability With 3 BOSU Exercises

Develop a Bulletproof Core With Advanced Barbell Rollouts

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Why the Dead Bug Is Changing Core Training

The Softball Dugout Workout

Why One Bench Press Is Not Enough

The Upper-Body Endurance Combo Workout

Do Your First Deadlift