Workout Tips

Show Off Muscles: Neck, Forearms, and Calves

Build the strength and show muscles that motivate.

Show Off Muscles: Neck, Forearms, and Calves

Forearm Exercises

Your forearms let the world know you’ve put some serious time into developing your physique. A well-developed, vein-laden set of forearms demonstrates that you’ve either been lifting weights seriously or engaging in heavy manual labor on a regular basis for a long time. Either way, the rest of the room will know you’re not someone to mess with. There are myriad options for bringing your forearms up to speed. In this program, we’re advocating a significant amount of grip work through the use of Grip4orce grips. If you can’t get a set of these, use towels to simulate fat grips where your hands hold the barbell. For now, think of huge forearms and a crushing grip as partners. You can’t have one without the other.

Grip4orce Double Overhand Deadlift

With a loaded barbell on the floor, bend down and grasp the bar overhand-style with the grips placed just outside your feet. Bend your knees, drop your butt, and, keeping the bar as close to your body as possible, raise it in a straight line until you’re standing upright. Use the touch-and-go method between reps (don’t rest the bar on the floor) to increase your time under tension.

Grip4orce Reverse Grip Curl

Place the grips on a loaded barbell and hold them with an overhand grip, letting the bar hang straight down at your waist. Curl the bar in an arc as far as you can toward your face, hold at the top for a second, then slowly return to the start position.

Fat-Grip Extended Row

Lay a barbell across the spotter bars of a power rack or squat rack. Lie on your back with your feet elevated and hold the barbell with the grips, with your hands shoulder-width apart. Keeping your body in a straight, rigid line, pull yourself up until your chest touches the bar, hold for a second, then return to a dead hang position.

Plate Pinch

Hold as many 10-pound plates—stacked, smooth sides facing out—in each hand as you can for time. Using a bench will make it easier to pick up and put down the plates.

Forearm Workout

Perform on back day.

Exercise Sets Reps Rest
Double-overhand Deadlift 3-5 5 90-seconds
Reverse-grip Curl 3 25 60-seconds
Plate Pinch 3 ALAP* 60-seconds
Fat-grip Inverted Row 3 AMAP** 60-seconds

*As Long As Possible

**As Many As Possible

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!