Forearm Training

Many people claim that it’s near impossible to grow muscle on their forearms. This article explores ways to improve your forearms.

Muscles of The Forearm

The flexor digitorum profundus and the flexor digitorum superficialis form the forearm. Adhesions in these muscles can cause Carpal Tunnel Syndrome, which can be aided by Rolfing or treatment known as the Active Release Treatment, rather than surgery.

Tips to Develop Forearm Muscles 

• Change Training to Stimulate Your Forearms. Typically loading parameters such as reps, sets, rep speed, and rest intervals are varied to achieve muscle development. When it comes to developing forearms, variety is also the key to success. Varying the thickness of the handles will help stimulate the growth of your forearms. Consider changing your grip diameter throughout your training. For example, use dumbbells with varied handle width. If this is not an option, adaptors can be purchased to achieve this. Don’t stop just at using larger diameters on dumbbells, as using a larger diameter on barbells can also help improve your forearms. Thick handled deadlifts are a particular challenge!

• Another way to stimulate growth in your forearms is by using a one-arm, low-pulley machine, and executing wrist curls as normal, with your forearms resting on your quads and your upper body leaning over. Once failure is reached, stand, and move away form the pulley whilst holding onto the handle still. Lock your elbows and hold the upper arm at 45 degrees from the ground and continue to curl to failure. This ensures that both of the flexor muscles are engaged throughout the exercise for maximum stimulation.

Focus on Compound Movements, Not Wrist Exercises

Whilst wrist curls should not constitute a significant amount of your exercise efforts in the gym, they can assist with the development of admirable forearms. Rather than using just the traditional exercise of standard wrist curls, be innovative in your training and use bars and dumbbells that vary in thickness. This will greatly assist you in developing forearms that will set you ahead of others.