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TRAINING TIPS

Popeye Forearm Forming Exercises

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The forearms are the calves of the arms. It might not be that important for the not-knowing, but they spell the difference to those who can see.

Besides, it’s there for a reason, right?

When it comes to bodybuilding, forearms’ importance is great that it’s the superstar behind major bodybuilding gym routines like the row and the deadlift. Chest and shoulder exercises reap the benefits as well.

Here are 6 exercises to blast your forearms to rival that of the cartoon character Popeye.

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Dumbbell Wrist Flexion or Dumbbell Wrist Curls

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* Sit on the edge of a bench or chair holding a dumbbell in the right hand.

* Place the right forearm on the right thigh with the back of the right wrist on top of the right kneecap.

* Moving just your hand, slowly lower the dumbbell as far as you can. Keep a tight grip throughout the movement.

* Without lifting your arm off the thigh, curl the dumbbell up toward the bicep and slowly lower the dumbbell back to neutral.

* Repeat to fatigue then switch sides, doing equal reps on each.

Dumbbell Wrist Extension

Dumbbell Wrist Extension Ending Position

* Sit on the edge of a bench or chair holding a dumbbell in the right hand.

* Place the right forearm on the right thigh with palm down, with the right wrist on top of the right kneecap.

* Without lifting the arm off the thigh, curl the dumbbell up as far as you can towards your bicep. Keep a tight grip throughout the movement.

* Slowly lower the dumbbell back to neutral.

* Repeat to fatigue.

* Switch sides, doing equal reps on each.

Dumbbell Reverse Curl

reverse bicep grip curls

* Stand with feet hip width apart holding a dumbbell in each hand, arms by the sides, palms facing behind.

* Keeping elbows tucked, slowly curl the weights up slightly above 90 degrees.

* Reverse the move to return to the starting position.

* Repeat.

* Do 8-15 reps.

Farmer Walks

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* Stand with feet hip width apart holding a pair of heavy dumbbells at your sides, palms facing in.

* Keeping core braced and spine straight, walk in a straight line with shoulders engaged.

* Rest.

* Repeat.

* Do 100-200 feet for 3-4 sets. Rest 90-180 seconds between sets. Use a moderately heavy weight.

Pull-Up Bar Hang

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* Grab a pull-up bar with a shoulder-width grip, palms facing forward.

* Hang at arm’s length for 30 seconds with your arms straight and your ankles crossed behind.

* Rest.

* Repeat.

* Do 5 20 to 30 second reps.

Towel Pull-Up Hang

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* Drape 2 small workout towels at shoulder-width apart over a pull-up bar.

* Reach up and grab a towel in each hand with a tight grip.

* Engage the core and lift feet off the floor, hanging with the ankles crossed behind for as long as you can.

* Rest https://espanolcialis.net.

* Repeat.

* Do 6 to 12 repetitions.

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