Advertising – Read below
You can try to exercise until your bicep bursts out of every shirt in your closet. However, if your grip is insufficient, you can not move much weight.
You do not necessarily have to program a number of extra forearm exercises to accomplish this forearm work. Men's Health Fitness director Ebenezer Samuel believes that you can achieve all forearm gains when you lift with a concentrated purpose – and by switching the actual items you pick up and drop.
"The most organic way to develop undersize and forearm strength is to be specific to all your pull exercises," says Samuel. "One way to do this while training the arms is to use tools that force you to grab on purpose."
That means changing the way you move your dumbbells, grab your plates instead of loading them on the dumbbells, and use your towel to do more than just soak up your sweat.
The above training gives you the opportunity to train your forearms as you move to the biceps of the cannonball. You need dumbbells, kettlebells, a towel, plates and an adjustable bench, so this routine is probably best suited for the gym. Go through each video slide to learn how to master every move.
Biceps and Forearm Training for Hip and Forearm Muscles
Kneeling High Kneeling Halfway Bending and Turning Biceps Curls
Video Slide 2; 4 sets of 1
- Kneel on the floor and hold a pair of dumbbells.
- Do it with your right arm and push your biceps up.
- When you lower the weight, pause once your elbow is at a 90-degree angle.
- Hold your elbow, rotate your wrist toward your body and then out again.
- Lower the weight to the starting position.
- Repeat this with the other hand.
Advertising – Read below
While you're doing the curls, Samuel says your main focus should be on pushing the dumbbells as tight as possible. This makes your job more difficult, so you should not be difficult to lift. "These are harder than they look, so take about 5 to 10 pounds off your normal curl," he advises.
Towel Hammer Curls
Videodia 3; 3 sets of 12 reps
- Grab a towel and wrap it around the handles of a kettlebell.
- Hold the ends of the towel in each hand and hold your palms parallel to each other.
- Press your biceps to curl the kettlebell and then control the weight again.
It's a challenge to slip the towel out of your hands – but do not use it as an excuse to lose your good shape. "Stay disciplined with Locke," says Samuel. "Try to keep these upper arms as vertical as possible to the ground."
Video Slide 4
Combo Spider Curls
3 sets of 12 repetitions per arm
- Set up an adjustable bench on a high incline. Stand up and hold a dumbbell. The chest rests on the backrest.
- Perform two biceps curls by pressing the biceps to lift the weight outward with your wrist.
- Perform 2 hammer curls and push the bicep to lift the weight inward with your wrist.
- Repeat the cycle for 12 total reps for each arm.
- Hold the plate as close to the top as possible with an overhand grip.
- Bring the plate straight up and push the biceps up against your chest.
- Repetition by curls until failure.
"Your goal is to keep the record as high as possible, so your fingers really need to press and edit each repetition," says Samuel.