- Bodybuilding Articles -
Build big thick, and powerful forearms....
[Anatomy Chart and Workouts]
MUSCLE |
ORIGIN |
INSERTION |
PRIMARY
FUNCTION(S) |
Brachialis |
Anterior
humerous |
Ulnar tuberosity and
coronoid process of ulna |
Flexion at elbow |
Brachiradialis |
Distal two-thirds of
lateral condyloid ridge of humerus |
Radial styloid
process |
Flexion at
elbow |
Pronator
teres |
Distal end of medial
humerus and medial aspect of ulna |
Middle third of lateral
radius |
Flexion at elbow;
pronation at forearm |
Forearm Workouts
Working the forearms requires you to flex, extend, and curl the wrist and upper arm using a combination of very good exercises. Those exercises being wrist curls, reverse wrist curls, rever curls, hammer curls, and various gripping exercises.
Exercise/Beginner Routine #1 |
# of Sets |
# of Reps |
Seated Barbell Reverse Curls |
3 sets |
8-12 reps |
Seated Barbell Wrist Curls |
3 sets |
10-15 reps |
Exercise/Intermediate Routine #1 |
# of Sets |
# of Reps |
Barbell Preacher Reverse Curls |
4 sets |
8-10 reps |
Seated Barbell Wrist Curls |
3 sets |
10-15 reps |
Seated Barbell Reverse Wrist Curls |
3 sets |
10-15 reps |
Exercise/Intermediate Routine #2 |
# of Sets |
# of Reps |
Hammer Curls |
3 sets |
12-15 reps |
Reverse Barbell Curls |
3 sets |
12-15 reps |
Wrist Curls Off Bench |
3 sets |
12-15 reps |
Exercise/Advanced Routine #1 |
# of Sets |
# of Reps |
Hammer Curls |
4-5 sets |
8-10 reps |
Standing Barbell Wrist Curls |
4 sets |
10-15 reps |
Cable Reverse Wrist Curls |
4 sets |
10-15 reps |
Exercise/Advanced Routine #2 |
# of Sets |
# of Reps |
Seated Barbell Wrist Curls |
4 sets |
12-15 reps |
Standing Barbell Reverse Curls |
4 sets |
12-15 reps |
Towel Squeeze |
4 sets |
12-15 reps |
Here are some other workouts ---------
Exercise/ Routine #1 |
# of Sets |
# of Reps |
Standing Reverse Barbell Curls |
5 sets |
8-10 reps |
Reverse Preacher Curls |
5 sets |
8-10 reps |
Seated Dumbbell Wrist Curls |
5 sets |
8-10 reps |
Exercise/ Routine #2 |
# of Sets |
# of Reps |
Barbell Wrist Curls |
4 sets |
10-12 reps |
Barbell Reverse Curls |
4 sets |
10-12 reps |
Exercise/ Routine #3 |
# of Sets |
# of Reps |
Zottman Curls |
4 sets |
10-12 reps |
One Arm Dumbbell Wrist Curls |
4 sets |
10-12 reps |
Exercise/ Routine #4 |
# of Sets |
# of Reps |
Barbell Reverse Curls |
5 sets |
6-10 reps |
Barbell Wrist Curls |
5 sets |
8-12 reps |
Barbell Reverse Wrist Curls |
5 sets |
8-12 reps |
Exercise/ Routine #5 |
# of Sets |
# of Reps |
Machine Reverse Curls |
3-4 sets |
8 reps |
Seated Barbell Wrist Curls |
2-3 sets |
20 reps |
Standing Barbell Wrist Curls |
2-3 sets |
20 reps |
Exercise/ Routine #6 |
# of Sets |
# of Reps |
Barbell Wrist Curls |
2-3 sets |
10-12 reps |
Barbell Reverse Wrist Curls |
2-3 sets |
10-12 reps |
Exercise/ Routine #7 |
# of Sets |
# of Reps |
Barbell Reverse Curls |
3-4 sets |
8-10 reps |
Barbell Wrist Curls |
3-4 sets |
10-15 reps |
Barbell Reverse Wrist Curls |
3-4 sets |
10-15 reps |
Exercise/ Routine #8 |
# of Sets |
# of Reps |
Barbell Reverse Curls |
4-5 sets |
8-10 reps |
Suppported Barbell Wrist Curls |
4-5 sets |
10-15 reps |
Exercise/ Routine #9 |
# of Sets |
# of Reps |
Barbell Reverse Curls |
4 sets |
8-10 reps |
Barbell Wrist Curls |
4-6 sets |
10-12 reps |
Barbell Reverse Wrist Curls |
4-6 sets |
10-12 reps |
Exercise/ Routine #10 |
# of Sets |
# of Reps |
Cable Rope Hammer Curls |
4-5 sets |
8-10 reps |
Standing Barbell Wrist Curls |
4-5 sets |
10-12 reps |
Towel Squeezes |
4-5 sets |
MAX reps |
Tags: Arms
Thank You...
Related Articles
Sponsored Products:
Controlled Labs
Green MAG.
Creatine Matrix Volumizer!
GET YOURS
Universal Nutrition
ANIMAL PAK
Ultimate Training Pak!
GET YOURS
Sheer Strength
7 Keto DHEA
Extra Strength Formula!
GET YOURS