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Forearm Development

Articles by Vince Gironda


The forearms are the most visible parts of the body, with perhaps the exception of the neck.

Ironically, few bodybuilders spend much time training them nowadays.

There is some justification there because nearly every exercise does work the forearms in one way or another.

But I feel that in order to get the best out of your muscles, you must work them specifically.

Forearm Specialization
(IronMan Magazine Nov 1973 Vol. 33 No. 1 and Musclemag Vol 2 issue 1)

After each set of BB.Preacher's Stand for bicep, without releasing the weight, step back away from the stand and bend over placing the forearms on top of the thighs and wrist and hand over the end of knee, plus perform 6-8 reps (same weight used on curl) of the forearm wrist curl.

(Musclemag Magazine April 1985)

My forearms seem to be in line with the development of the rest of my physique although I do not do any special forearm work. Do you believe the forearms should be training specifically each workout?

I wish people would think more for themselves.

You have answered your own question. If your forearms are keeping pace with the rest of your development, then they are getting enough overspill from your other exercises. After all nearly every exercise brings the forearms strongly into play.

It is only at times when your lower arms are tailing to develop that you should include individual exercises such as wrist curls and reverse curls. Few bodybuilders spend much time working out their forearms with these exercises, but there are occasions when an arm starts to take on a look of imbalance and specialized forearm work is needed.

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