For the forearm workout, here's what you'll need:
Hand grips (hand grippers)
In any bodybuilding workout routine, you are always working your forearms because it takes forearm strength to grip onto the barbell and hold onto it.
Some weight lifters however, like to take it a step further, and fully isolate the forearms. So they pay special attention to their forearm development by adding a forearm workout at the end of their workouts.
This workout should take you about 10 to 20 minutes to complete. And because your forearms will be so exhausted afterward, be sure to do these forearm exercises at the end of your weight lifting training.
The Forearm Routine
One arm wrist curls - 2 sets, 10 to 20 reps
Reverse wrist curls - 2 sets, 10 to 20 reps
Hammer wrist curls - 2 sets, 10 to 20 reps
About Wrist Curls
You can do these by resting your forearm on a bench or a table, with your hand hanging over the edge. Use a comfortable amount of weight. The repetitions should take you approximately 2 seconds going down, and 2 seconds coming back up.
Hand grips - Do as many as you can on both hands. 2 sets.
Reverse hand grips - 2 sets
About Reverse Hand Grips
With reverse hand grips, hold onto the hand gripper up side down. This will distribute the tension to more areas of the forearm. Your forearms should be burning!
About Hand Grips
When squeezing the hand grip contraption, be sure to fully squeeze all the way down.
The forearms are a very small muscle group, and you will not need to do this workout anything more than twice a week.
You will notice, after some time of using these forearm exercises, other exercises that require hand strength, like pullups for example, will become easier to do if you were once lacking hand and forearm strength.
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