Building strong forearms are important for almost everyone who is involved in weight training. They are important for bodybuilders so you can hold heavy weights as well as developing a well rounded look. In bodybuilding, developing symmetry is one of the most important elements. If you have big guns but don't have big forearms it wouldn't look right, and it's difficult to progressively lift heavier weight without forearm strength.
The great thing about the forearms is they are easy to train. The respond very well to almost any type of forearm exercises, and as such it really isn’t all that hard to get huge ones.
The best forearms exercises include:
Holding a heavy barbell
One of the best ways you can pump up your forearms and add some serious size and strength is by simply holding a heavy barbell. All you have to do is pack some weight on a barbell and pick it up and hold it in your fingers. Use every ounce of strength you have to hold it for as long as you can.
Once you cannot hold it anymore drop it down, shake out your hands and pick it up and do the same thing. Each time you do it try to reduce the amount of rest time you have inbetween sets.
Reverse barbell curls
This is an exercise that Sylvester Stallone says he used to build huge forearms in his blockbuster movie Rocky. I have used it for years now and find it is an excellent way to develop some real size and strength.
The idea behind the reverse bar bell curl is simple. You are basically doing a regular barbell curl but with a reverse grip so that your hands are on top of the bar and your palms are facing down. This means that your upper forearms have to work extra hard to hold on to the bar during the motion.
Stallone gave the advice that this movement should be a bit quicker than other bodybuilding movements and that you should keep arms quite loose when you are doing it. Don’t try and keep everything stiff.
Reverse wrist curls
This is an old classic bodybuilding exercise but it brings wonderful results. When you start to add some weight to these exercises and give your forearms some extra work to do you will really start to see results.
The extra movement you can get by allowing the weight to drop down into your fingers really challenges the forearm muscles.
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