When you first begin bodybuilding training, there is a good chance you aren’t going to take forearm training all that seriously. After all, they aren’t listed as target muscle groups in nearly all the articles we read in magazines. In the beginning, we usually employ a group of compound lifts which deliver stimulation all over the body. The forearms grow at a rate determined by genetics, rest, diet and stimulation through secondary training. Every time you complete a barbell row, biceps curl, or lat pull down, the forearms are targeted. In the beginning, they grow as a result. However, there are a few reasons why direct and sustained training designed to isolate the forearms is a good idea. Here are a few of them!   Aesthetics There is nothing more comical to see upon a bodybuilding stage ...

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When it comes to weight training, forearms are easily the most neglected body part. Too often we think, “Well my forearms get worked as a secondary muscle while working biceps. That should be enough.” Granted, the forearms do get some work during bicep and tricep workouts, however such attitudes are a sign of complacency, which will only slow down your gains. Fact is there are numerous benefits that come from giving your forearms a workout of their own. One such benefit is that working your forearms will help give you that “Iron Grip.” After all, who wants to shake hands with someone who grips like a fish? Another benefit is that it helps prevent carpel tunnel syndrome, which has become the plague of Business America. Check out the rehabilitative exercises that most doctors will prescribe for those suffering from carpel tunnel ...

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Forearms are greatly overlooked in the field of professional bodybuilding today. In a sport where the winners and losers are separated only by a few points on a score sheet and a few fractions of an inch in terms of their body dimensions, even little on-stage advantage helps. Many bodybuilders intentionally under-develop their forearms in an attempt to make their upper arms and shoulders appear larger when standing next to other athletes. The great champions are above this practice. Men like Ronnie Coleman and Phil Heath, with some of the greatest upper arms in the business, know that highly developed forearms exude a sense of power and thickness in poses such as the side chest and most muscular. They train their forearms hard, and take pride in their thickness and power. Then again, they ...

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Cue: Arm day. You enter the gym and you are intent on wrecking your arms today. You’re going to train biceps and triceps to complete failure. You’re going to start with free weights for triceps, brutalizing them with skullcrushers, behind the neck triceps presses, bench dips, and kickbacks. Then, you’ll attack that cable center and finish them off. Set after set of pressdowns and overhead triceps presses. You can’t move them anymore, but you’re just getting started! You return to the free weight area and grab a barbell (EZ or straight, your choice!) and begin biceps curls. After a few tough sets, you attack the dumbbell rack and work some “down-the-rack” curls where you exhaust the biceps over and over again with descending weights. After a brief four sets on the preacher ...

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