The forearms consist primarily of slow-twitch muscle fibers, which means they’re built for endurance and respond best to duration activities, like carrying furniture and holding on for dear life. Employing high volume and short rest periods will inflate your forearms fast.
Directions
Follow this program for three weeks. Perform the workout two to three times per week after training your other body parts. Allow at least a day to recover in between.
Complete the exercises as a circuit, doing a set of A, followed by a set of B, and so on, before resting. Repeat for three total circuits.
Week 1
1A Seated Barbell Wrist Curl Reps: 12
1B Standing Reverse Wrist Curl w/ EZ-curl Bar Reps: 12
1A Standing Cable Wrist Curl Reps: 15 Attach a short straight bar to the low pulley and bend your arms 90 degrees. Do wrist curls from that position.
1B Standing Cable Reverse Curl Reps: 15 Set up the same as for the above but with palms facing down.
1C Dumbbell Hammer Curl Reps: 12
Rest 90 seconds and repeat
*Feel free to use grip-enhancing equipment, like Grip4orce sleeves or Fat Gripz, to make the exercises more challenging and recruit more forearm muscles.
