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Forearm Workouts for Mass

Forearm Workouts for Mass

One of the most important concepts about bodybuilding to understand is that no effective exercise targets only one muscle throughout the entire movement, but also recruits ancillary muscles to help and stabilize the prime mover. Whenever you perform resistance training, your body is constantly recruiting any muscle fibers it can to help move the weight. Obviously one muscle is targeted more than others, but that doesn’t mean only one muscle is solely responsible for performing the entire movement. This is even true for isolation exercises. Take a look at tricep rope pulldowns. Yes, your tricep is placed under the most tension, but your core and upper back are still recruited to stabilize your body during the concentric phase of the motion. This concept of ancillary muscle group recruitment is important since it helps you realize the weaknesses in your body and adjust your training in order to eliminate them.

The forearms are one of these ancillary muscle groups that always get neglected. Even though we rely on them every single day, be it practical activities or our workout sessions. Training your forearms and adding mass to them not only looks awesome, but also helps support the strength of the upper arms when lifting and reinforces the wrists to prevent injuries. Weak and poorly trained forearms can sometimes be the reason you plateau with your strength training and can’t seem to add weight to your lifts, which directly affects your mass building goals.  So, start training your forearms to start adding mass and increasing your overall strength.

There aren’t too many isolation forearm workouts that actually work and add mass. So, since I can’t really say I have a list of top forearm workouts, I decided to just list a few of my favorites.


Forearm Workout for Mass: Barbell Wrist Curls

The barbell wrist curl targets the flexor muscles of the forearm.

Sit on a bench and rest your forearms on your thighs with your palms facing up while holding the barbell. Use only your hands and wrists to curl the barbell up towards the ceiling as high as you can go. When you lower the barbell, do it under control and let it roll all the way to your fingertips. Repeat the motion.


Forearm Workout for Mass: Barbell Reverse Wrist Curls

Barbell reverse wrist curls are very similar to the previous exercise, but they train the extensor muscles instead.

Sit on a bench and lay your forearms in your lap holding the barbell with your palms facing down. Use your forearms muscles to curl the weight upward as high as you can while still keeping your forearms firmly pressed against your lap. Lower the barbell slowly, under control. Repeat the motion.

You will have to use a lower weight for this than normal barbell wrist curls.


Forearm Workout for Mass: Dumbbell Wrist Curl

Dumbbell wrist curls may seem similar to barbell wrist curls, but the change in position, and angle, changes the specific forearm muscles being targeted. Plus, dumbbells help train your stabilizers belter.

Grab two dumbbells and hold them at your side with the palms of your hands facing towards your body. Let the dumbbells roll towards your fingertips and then use your fingertips and forearm muscles to curl your wrist upwards. Let the dumbbells roll back down to your fingertips under control. Repeat the motion.


Forearm Workout for Mass: Reverse Barbell Curls

Even though the reverse barbell curls target the extensor muscles in the forearm, they also recruit the bicep a little bit. So, this is a perfect exercise to toss in on your biceps day.

Grip a barbell or EZ barbell so that your hands are shoulder width apart with your palms facing the floor. Standing straight, keep your back flat and chin up. Tuck your elbows into your sides and curl the bar up towards your upper chest/neck area. Hold that position and flex the forearm muscles. Lower the bar back to the starting position under control. Repeat the motion.

Make sure to keep your arms steady and tucked to your sides.


So, now that you know the forearm workouts for mass. Just add one of these workout plans in on your bicep day. Treat forearms like abs. Train them at the end of your workout and go hard!


Intermediate Forearm Workout Plan

Reverse Barbell Curls – 3 Sets of 10 Reps

Dumbbell Wrist Curls – 2 Sets of 12 Reps

Barbell Reverse Wrist Curls – 1 Set of 15 Reps


Advanced Forearm Workout Plan

Barbell Reverse Wrist Curls – 1 Set of 20 Reps

Dumbbell Wrist Curls – 2 Sets of 12 Reps

Barbell Reverse Curls – 3 Sets of 10 Reps

Barbell Wrist Curls – 2 Sets of 12 Reps

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