Want bigger forearms?

You can have them if you understand how to train them for maximum muscle fiber recruitment.

To do so the exercise chosen needs to:

  • Work along the path of the function of the forearms
  • Provide resistance at the peak contraction point of the movement

The function of the forearms is wrist flexion/extension, abduction/adduction (away and towards the midline of the body), and also finger flexion/extension.

Therefore Wrist Curls are perfect!

Generating resistance at the one point in the movement that recruits most muscle fibers, the peak contraction point, can easily be accomplished with dumbbells.

We’ll also use a little finger movement to really hit those forearm fibers.

Check out the video…

(if you found the vid helpful, please rate 5 stars on YouTube)

Reverse Wrist Curls

  • Rest all of your arm on a bench and kneel down behind it
  • Grab a dumbbell with an overhand grip
  • Curl the dumbbell up and down slowly pausing briefly at the peak contraction point

Regular Wrist Curls

  • Rest only your forearm on the bench with a 90 degree bend at the elbow
  • Grab the dumbbell with an underhand grip
  • Curl the dumbbell up and down slowly pausing briefly at the peak contraction point
  • At the bottom of the negative, release your fingers slightly and let the dumbbell roll down to your fingertips

There’s no need to add abducting or adducting movements here as it will involve the same muscle fibers. Besides the forearms get so much work from the rest of your workouts anyway.

Incorporate wrist curls as described above into your workouts today, you won’t regret it! Don’t forget to reach failure at around the 1 minute mark to maximize ANAEROBIC adaptations.

Stay Motivated!

Mark

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