Without huge forearms, a ripped body is incomplete. There are numerous reasons to train on forearm and biceps strength aside from aesthetics. When working out, most people overlook this region of the body, although it’s crucial. Because a solid, comprehensive programme hits most of the tiny muscles in this area of the arm, we don’t often focus on forearm strength training. When you lift heavy, you’re putting a lot of strain on your forearm. Of course, there’s always more you can do. Focusing on the forearm muscles will enhance overall strength, improve grip strength, and even manage or reduce hand, wrist, and elbow pain.
Forearm-specific training is the best technique to properly exhaust and work all of the forearm’s muscles. You can do particular forearm activities after you finish whatever heavy upper-body activity you’re doing for the day.
If it’s not evident that you should never exercise your forearms before your back or biceps, try holding a heavy barbell for a few seconds. You won’t be able to hold it for very long! As a result, forearms should be trained after back or biceps.
Grip and Rip Workout for Biceps and Forearms
Kneeling Biceps Curls Halfway Pause-and-Rotate
Kneel on the ground with a pair of dumbbells in each hand. Squeeze your bicep at the top of the curl with your right arm. Pause as your elbow reaches a 90-degree angle as you drop the weight. Rotate your wrist toward your body while keeping your elbow locked, then back out. Return to the starting position by lowering the weight. Reverse the process with the opposing hand. The major focus of the curls should be on squeezing the dumbbells as firmly as possible.
Hammer Curls with a Towel
Wrap a hand towel around the handles of a kettlebell to protect them. Hold the towel’s ends in each hand, palms parallel to each other, and grip them securely. Curl the kettlebell straight up using your biceps, then control the weight back down.
It’s difficult enough to keep the towel from slipping out of your hands, but don’t let that be an excuse to compromise your strong lifting form.
Spider Curls in a Bundle
3 sets of 12 reps each for each arm. Set a high incline on an adjustable bench. Stand facing forward with one dumbbell in each hand and your chest resting on the backrest. Perform 2 bicep curls with your wrist facing outward, contracting your bicep to lift the weight. Perform two hammer curls with your wrist facing inward, contracting your bicep to lift the weight.
For each arm, repeat the cycle for a total of 12 reps.
Curls on the Plate
With an overhand grip, hold the plate as close to the top as feasible. Squeeze your biceps to the top of your chest while curling the plate straight up. Rep till you’re out of curls.
The goal is to hold the plate as high as possible, requiring your fingers to squeeze and work hard on each rep.
also read, What are Good Biceps Genetics