Biceps Part 2/Forearm

Alternative Bicep/Forearm 

Looking back at my previous blogs I saw I could include a few more bicep workouts for you to use, whoever you may be.  Hammer curls and normal dumbbell curls are key to anybodies main bicep day. Other great exercises for you to try out are preacher curls and standing bar curls. Preacher curls are very good for extending your bicep just like hammer curls do. Standing bar curls are your standard curl that gives you that big knot everybody looks for in a muscular arm. Both exercises should be 3+ sets.  Add weight every set and lower your reps every set. I try to do 10,8,6 but if you start on lighter weight do 12,10,8 reps. Here is how you perform both exercises: - Preacher curls

(you can do variations of one arm Dumbbell preachers back to straight bar)

- Standing bar curls

Now onto forearms! Forearms are great for improving almost every other exercise. Having stronger forearms allows you to grip things much easier. Holding a flat bar while doing bench becomes easier so you can focus on performing a perfect bench lift. Holding dumbbells becomes easier when doing shrugs so you can do more reps. And not to mention forearms are completely underrated when it comes to making your arms look bigger. I am going to start with reverse barbell curls. - Reverse barbell curl

Follow the same reps and sets as above. This exercise allows you get more mass on top of your arm and get that defined line along the top of it. The second benefit is that it hits your biceps too so you are actually working out more than one muscle group. Now to hit the bottom part of your forearm. Barbell wrist curl is perfect for hitting the bottom of your forearms and give yourself mass on it. 

   - Barbell wrist curl

All of these images are straight off of google. These all show you the perfect range of motion you should be moving the weights as well as the position you should be in when performing the lifts.