Forearms are one of the most stubborn muscle groups, yet one of the most important for overall strength development. Forearms have two main muscle groups, the forearms flexors, and the forearms extensors. There are more than 14 different flexor and extensor muscles in your forearms. These muscles are responsible for moving your wrists toward and away from your body.

Although your forearms get trained when you perform heavy lifts such as deadlifts, bench presses, rows, etc. But including these 3 exercise will ensure optimum growth and get you those veins splitting forearms to boast of-

  1. Barbell Reverse Curl: Also known as Zottman Curl, Barbell Reverse Curl allows you to benefit from the stronger underhand position on the way up but then loads up your weaker overhand grip on the way down to attack your forearms. Make sure that your lower your weight in a slow and controlled manner for maximum activation of forearms muscles. 
  1. Dumbbell Farmer’s Walk: Studies have shown a significant correlation of grip strength to forearm growth. Farmer’s walk is one of the best exercise to increase your grip strength, simultaneously helping you grow your forearms. Apart from activating the muscles found in the forearms, the Farmer’s walk also targets a host of muscles in the upper body, which includes the back, shoulders and the pectoral muscles.
  1. Dumbbell Wrist Curl: This is one of the top forearm exercises which focuses primarily on the forearm flexor muscles. This is a very good isolation exercise and works your forearms efficiently. One important point of note when performing this movement is to not go overboard with the weight. Lighter weight is he way to go with this exercise.

Final Word:

Include these 3 exercises in your workout regimen and make sure to consume good amount of protein to supplement muscle growth. Give it time and you’re sure to have forearms like Popeye!

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