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Bodybuilding Workouts

Arm Muscle Anatomy
Arm Muscle Pain & Injury
Bicep Exercise & Workout - Barbell
Bicep Exercise & Workout - Dumbbell
Big Biceps Exercises
Biceps Super Set Workout
Build Bigger Arms
Forearm Exercise & Workout
Tricep Exercise & Workout
Tricep Workout Training

Chest Muscle, Pectoral Muscle
Chest Workout & Chest Exercises
   > Bench Press Exercise
   > Dumbbell Bench Press
   > Incline Bench, Decline Bench
   > Dips, Dumbbell Flyes, Crossover
   > Other Chest Workout Exercises
Lagging Chest Development

Leg Muscle Anatomy
Leg Muscle Exercise - Squats
Leg Muscle Squat Exercise
Leg Muscle and Glutes Exercise
Leg Muscle Pain & Cramp

Shoulder Muscle Anatomy
Shoulder Injury & Pain
Shoulder Exercise - Presses
Shoulder Exericse - Raises

Ab Exercise Workouts
Ab Exercises - more!
Abdominal Exercise - 8 Minute Abs
Abdominal Muscle Myths
Lower Abs Exercise - Leg Raises
Avoid Overtraining
Back Muscle - Latissimus Dorsi
Back Muscle & Lats Exercise
Beach Body Abs
Become Fitness Model -1
Become Fitness Model -2
Bodybuilding Tips - a few
Bodybuiding FAQ
Bodybuilding Myths
Break the Training Plateau
Build Muscle - Lose Body Fat

Calf Muscle Workout Exercises
Choose Bodybuilding Routines
Forearm Exercises
Light Weight Lifting Vs Heavy
Martial Arts Training
Muscle Injury - How to Avoid
Motivation - Staying Motivated
Optimum Strength Training
Over 40 Workout and Training
Pete Sisco Bodybuilding Q & A
Self Motivation for Workouts
Set Personal Records
Shoulder Workout Exercises
Static and Isometric Training
Static Contraction Training (SCT)
Strong Range Partials
Teen Bodybuilding
Thigh Exercise & Workout
Training With the Girl Friend
Training for Muscle Definition
Training Frequency and Rest
Training Frequency and Rest -2
Weight Lifting and Manual Labour

Women Bodybuilding

Arm Workout For Woman
Woman Chest Muscle Exercise
Women Delt Workout - Shoulders
Women Forearm Exercise
Women Leg Muscle Workout
Women Triceps Exercises
Women Bodybuilding

Supplements & Reviews

Bodybuiding Supplements 1
Bodybuiding Supplements 2
Animal Stak Review
Alpha Lipoic Acid Info
Biotest Tribex 500 Review
CoEnzyme Q10 - CoQ10 Info
Dymetadrine Xtreme Review
Flax Seed Oil Health Benefits
GABA Supplement Information
Ginkgo Biloba Information
HMB Supplement - EAS HMB
L-Glutamine information
Glutamine Side Effects
Glucosamine Chondroitin
Ribose Supplements Review
Ribose & Creatine Stack
Saw Palmetto Herb Extract
ZMA Z Mass PM, Cyclo Zmass
Tribulus Terrestris Facts & Info
Tribulus Side Effects & Stack
Coral Calcium Supplement
Yohimbe Bark Extract Info

Weightloss & Fat Burners

Biotest Hot Rox Review
CLA Supplements
Hydroxycut Ephedra Free Review
Hydroxycut Hardcore
Instone Leanfire Diet Pill
Chitosan - Doesn't work
GHR15 Anti Aging Review
GHR15 Supplement Review (2)
GHR Side Effects
Lean System 7 Fat Burner
NutraSport Cutting Gel Review
Stacker 2 Fat Burner Review
Stacker 3 Fat Burner Review
Trimspa Ephedra Free
Xenadrine EFX
Xenadrine NRG 8 Hour
Xenadrine side effects
Zantrex 3 Review

Forearms Training - Forearm Exercises

Forewarm Workouts - Training Forearm Muscles

To hardcore bodybuilders, working forearms is an essential part of your workout regiment, because just like George Foreman, they can pack a whale of a punch.

Forearms are certainly one of the more abandoned muscle groups among the moderate weightlifters and fitness fanatics.

Some of the more casual body sculpters realize that biceps and triceps exercises conveniently hit the forearm muscles as well.

But to the more hardcore bodybuilders, however, working forearms is an essential part of your workout regiment, because just like George Foreman, they can pack a whale of a punch.

So to build some Foreman-like forearms, go straight for-ward with these painfully numbing exercises:

 
 
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Forearm Exercises and Training

Reverse Curl:

Take the barbell and hold it down at your thighs, gripping it a shoulder’s length or perhaps an inch or two narrower. Make sure that you have a reverse grip, which means that your palms are facing away from you, not toward you. Keeping your elbows locked into your sides, slowly lift the bar toward your torso.

You should stop when your forearms are completely contracted, which means that your hands should be across from your shoulders. Slowly let the weight bring your arms back to the starting position – down at your legs – while you squeeze your forearm muscles during the negative motion. Try 8-10 reps for three sets.

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Barbell Wrist Curls:

This exercise is more effective from a seated position. Sitting on a bench, take the barbell into your hands with your palms facing upward. Make sure that your hands are together during this exercise, maybe a half inch between them. Also, your elbows should be locked to the insides of your knees. With the weight on your fingertips, your hands should be pointing toward the floor as your wrist forms an angle of almost 90 degrees.

Then, roll your hands upward, as the bar gradually rolls into your palms, until your wrists are straight and no longer bent downward. Squeeze the forearms throughout the entire range of motion. Slowly allow the weight to bring your hands back down to the starting position. Repeat the motion, doing 8-10 repetitions for a set of three.

Reverse Barbell Wrist Curls:

This exercise is practically identical to the barbell wrist curls (above) with one exception. The palms are facing downward instead of upward. Sit on the bench and lock you elbows inside your knees. The weight should be down at your fingertips and your wrists bent toward the floor. Slowly roll the weight into your palms, lifting the weight upward, squeezing the forearm muscles the entire time. Bring your wrists up as far as they’ll go, and then slowly bring the weight down to the starting position. These should really burn! Try three sets of 8-10 reps.

Like any other muscle, you want to be careful not to over-train forearms. Injuries to these muscles could seriously hamper your workouts. Think of how many other muscles depend on forearms during workouts: biceps, triceps, shoulders, back, and chest.

Keep your sets and your training weight to reasonable limits.

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Bowflex Revolution Home Gym

The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more

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Copyright MuscleMaster. Reprinted with permission.

 

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