What’s the best weight lifting technique to build size in the forearms?
I’ve been on a pretty good workout program for the past 2 or 3 weeks. I’ve noticed gains in endurance, strength, and size, but I really want to build my forearms up. I want to know the best technique for this. I’ve got a large wooden dowel that I drilled a hole in and I attach a freeweight by rope to it. I use the "rolling" technique to lift it up off the ground and down again. Is there anything else I could do?
You could do hammer curls. Instead of the traditional bicep curl, hold your weights at your side with your wrists facing each other. Then just curl up, keeping your wrists facing each other, like you’re hammering a nail. Pick a weight where you can only do about 8 reps. That will help build muscle in the forearm.
You could do hammer curls. Instead of the traditional bicep curl, hold your weights at your side with your wrists facing each other. Then just curl up, keeping your wrists facing each other, like you’re hammering a nail. Pick a weight where you can only do about 8 reps. That will help build muscle in the forearm.
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Do wrist curls with dumbells, and also those spring-loaded grip handles really do work the forearm muscles as well. Remember that you do not need to work this specific area more than 2 or 3 times a week max.
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