Some people are blessed with great forearms – the kind that grow and pop with no direct work, whatsoever. Then there are the rest of us who have to, you know, train hard and stuff. And for the legions of dutiful forearm trainers out there that may want to move beyond the typical 3-4 sets of wrist curls at the end of arm day, there is hope. The versatility of your forearm musculature allows you train them through several angles and with multiplanar movement that will dig into undertrained fibers and provide you the boulder swole you’re looking for.
This forearm day, which will begin with a few sets of wrist curls, will have you using a short-bar attachment or a light clubbell for resistance. The whole of your forearm muscle mass will come into play at some point during this workout, with your deeper supinator and pronator muscles getting called into action first. The remaining three exercises have varying emphases due to their wide ranges of motion, forcing you to work all of your forearm muscles through several angles dynamically.
The result is an unbelievably visible pump and a set of forearms that are the picture of form and function. As an added bonus, the resultant strength from this program will translate well into other movements such as deadlifts, pull-ups and rows. After all, who needs straps when you’ve got a vise-like grip and forearms like a silverback?