Fierce Forearms

If you want to get strong and add a ton of mass, you need to build powerful forearms. You’ll squeeze your weights harder, engage more muscles, and generate more force. Over time, you’ll increase your numbers on exercises like the bench press, deadlift and barbell row, and you’ll boost your overall strength and muscle mass, too.  

We’ll show you the best exercises to quickly build massive forearms and increase your grip strength. For all these exercises, try adding chalk for extra activation.

HOW IT WORKS:

You already know wrist curls, so while we do employ them, we’ve got different and better exercises for blowing up your forearms. The farmer’s walk is a great overall strength builder that will work your grip and forearms with heavy weights. And we got very creative with the towel wring-out. Repetitive squeezing, twisting, and gripping are a part of most labor jobs, and it accounts for the impressive forearms you often see on working men.

* 1 FARMER'S WALK

Sets: 3
Reps: Walk for 20 sec.
Rest: 60 sec.

Pick up the heaviest set of dumbbells you can and hold them at your sides. Stand tall and walk with them for the prescribed time.

* 2 BAND FINGER EXTENSION 

Sets: 2
Reps: 20-30 (each side)
Rest: 0 sec.

Take a heavy-duty rubber band and put it around your fingers. Spread your fingers apart as far as you can and slowly close them.

* 3 SINGLE DUMBBELL WRIST CURL 

Sets: 2
Reps: 15-20 (each side)
Rest: 0 sec.

Hold a dumbbell in one hand and sit on a box or a bench, allowing your elbow and forearm to rest on your thigh with your hand dangling
off your knee, palm
up. Your elbow should be bent 90 degrees. Let the dumbbell hang down, and then curl your wrist up so your palm faces your biceps. Keep the movement slow and strict for all reps.

* 4 TOWEL WRING-OUT

Sets: 2
Reps: Work for 60 sec.
Rest: 0 sec.

Take a thick beach or bath towel and soak it with water. Wring it out, twisting your wrists in every direction to dry out the towel. (If you’re doing this in a gym, we suggest going to the locker room and using a sink.)

REFERENCE: 

Men's Fitness 2014