Workouts and Hacks That Will Help You Build Massive Forearms
A 16 inch pair of forearms seems to be a distant dream, doesn’t it? With the veins popping up and revealing all the hard work, massive forearms is the second-best thing after abs that drives the modern generation to the gyms and training centers. Sadly, the enthusiasm dissipates quickly and many people stop putting in efforts as they do not see any apparent results. This is where patience plays a key role. Neither Rome was not built in a day, nor will the forearms develop overnight. Many desire for their veins to pop up, but the concept of skin undertones elude them.
You need to understand and sort out your priorities before upping your forearms game. A monthly target should be set to measure the progress. It is better if you have had your measurements taken as soon as you get admitted into a gym. However, if you do not see any significant changes despite putting in effort it means you need to tweak your style a little. There are few hacks that will enable you unlock those gigantic forearms paired with the conventional workouts.
Standing Alternate Dumbbell Curl
Remember those black and white videos of bodybuilders pumping up 50 pounds of dumbbell on each hand? Well, over here you do not need to immolate his strength, but the standing alternate dumbbell curl will surely build those huge forearms. The hack here is that you need to rotate your wrists while curling up. First, start with both your fists facing downwards. Now, start with your right or preferred arm and as you reach up for the curl tweak your wrist slightly so that it faces upwards when you are halfway through the curl. Repeat the same for the alternating arm. You can start off lightly if rotation of wrists gets problematic. 15 repetitions of each hand will suffice and the sets need to be adjusted as per your regime and time taken.
Seated Inclined Biceps Curl
You may notice a wee bit of similarity between the two exercises, and this might surprise you but the next one to follow will be of the same suit. Then what’s the catch? Let it unravel one by one. For seated inclined biceps curl, the aim is to isolate the biceps for maximum results. You can apply the rotation of wrists hack as well. However, there is a second hack and for this exercise you need to perform it on an inclined bench. Firstly, sit tight so that your upper body rests on the bench with your head tilted slightly in front. Now, do not let your chest muscles burst out and use your forearms strength to garner power and complete the curls. This is an exhaustive workout and will knock the stuffing out of you. This is where the hack comes into play. Do not let your upper body leave the bench and try to finish off the remainder maintaining the same posture.
The next and last one of the same suit, the barbell curl is a widely used workout that never went out of style. Surprisingly, people still make a silly positioning mistake that puts the entire strain on the forearms as well as the back and shoulder. Barbell curl is for forearms so to stay on track while keeping your shoulders back. With your shoulders kept tight and back it allows the forearms to curl up the barbell and use its strength implying the pressure is solely on the forearm. Do not rotate your wrists too much as heavy weight can cause serious wrist injuries.
An extremely delicate exercise where the positioning of the elbow is the only hack, but many people end up putting stress on everything but the triceps. Skullcrusher can be performed with dumbbells as well as a mid-sized barbell. Even curled barbells would suffice, but refrain from using the long ones. Start off by lying on a straightened bench with your head on the edge of the bench. Now position yourself with your elbows bent and parallel to each other. Ask your trainer or partner to lift the barbell and set it up for you. Now elongate your arms in such a way that your elbows remain stationary and then again go back to the same position without your elbows flailing out. The positioning of the elbow helps the triceps to contract.
A modern day effective workout for triceps, and gym freaks love to have it on their list almost every day. You can perform this using a bench or simply standing in front of the mirror. Start with your right or preferred arm and drop to the other side slowly. You can keep your bent knee on the bench and with the help of your supporting arm stay in the correct posture. Now, stiffen your elbow joint in such a way that your shoulder does not move an inch. The lower part from your elbow will only move back and forth slowly so that there is no tweak in your elbow positioning. The hack for better results would be to twist your wrists at the peak in such a way that your fist faces downwards. This will hit your triceps and enable a smooth back and forth motion. Perform this on your alternate arm and abide by the same posture.
Forearms help you achieve immense strength and powers your wrist movements. The hacks mentioned here should be performed after learning the correct posture. It may seem easy to lift heavy weights at first, but train under guidance so that your efforts are not drained away.