Honestly, when the first thing that comes to mind when I see a dude with crazy-fit forearms is that he, er, takes care of himself often. Yes, I realize how amateurish that is. No, I'm not a Health & Fitness expert— thanks for asking.
Ultimately, you don't have to choke the chicken to increase mass in your forearms. There are far less sinful exercises that will transform those noodly-ass-arms of yours. I know I repeated the headline, I just really wanted to say noodly-ass again. Anyway, go ahead and watch the video below for everything you need to know! Don't roll your eyes, Fellas. Forearms should be proportionate to the rest of your body! I'll be following up afterward with some more as per BodyBuilding.Com—
You can use barbells or dumbbells for wrist curls and reverse wrist curls, but the constant tension cables provide can deliver a much better pump and burn.
You can set up a short bar attachment on the low pulley and kneel in front of it, using your knees like a preacher bench as you do your curls.
You can also bring an actual preacher bench over to the cable station and use that to brace your forearms for pure isolation.
Another option is to use D rings for cable curls, just like you might use them for cable crossovers.
Forearms are made up of very dense muscle tissue, much like calves, and training them once a week won't do much for growth. Think about how often you use your forearms every day, in so many everyday tasks. They're used to doing lots of work.
Try to arrange your workout schedule so that you don't train forearms the day before either back or biceps, since sore forearms will detract from either workout.
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