The forearms are a muscle group often overlooked when it comes to bodybuilding training. In muscle magazines, you see hundreds of biceps and triceps routines, but very rarely do you see forearms mentioned. Probably 75% of bodybuilders don’t train them with direct work. Many professional bodybuilders feel forearm training causes them to grow, which detracts visually from the upper arms. After all, there is no such thing as “upper arms are too big” in professional bodybuilding, and the smaller the forearms, the bigger the upper arms look (within reason).

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In bodybuilding, the bigger man does not always win the show. The man with the biggest arms does not always win the show. No, the overall title is often awarded to the man who delivers the most symmetrical combination of body parts, particularly arms. Looking back at bodybuilding history, men like Frank Zane and Chris Dickerson were able to defeat athletes who carried twenty to fifty more pounds of muscle, in some cases. They were able to topple these men because even though they weighed less, they were assembled better. Ensuring the upper arms and the forearms are symmetrical is an important key to this.

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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 syndrome. They will look very familiar. And for those of us with massive egos, nothing catches the eye quicker when wearing a normal short-sleeve t-shirt than having a set of forearms that make Popeye look like a wuss.

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