ADVANCED FORE ARMS WORKOUTS

Fore arms are the show muscles in between your arms and wrists. Only if you have good fore arm it give some meaning for your bulky arms. So, fore arms should be given importance equal to your arms. Some of the fore arms workouts are the easiest among the exercises. You don't have to spend a separate day for the fore arms workouts, instead you can combine with biceps and back workouts. After finishing the regular biceps or back workouts just spend few minutes for fore arms workouts. In most case you get your fore arms gets worked out while doing upper body workouts, you just have to spend few minutes to take care of its size & shape. 

ABOUT FOREARMS:

Anatomy of fore arms

     The three major muscles that forms the fore arms are,

• Brachioradialis
• Brachialis
• Pronator teres

Brachioradialis:

    This is the longest muscle in your fore arm extending from your elbow to wrist. Scientifically, it connets the humerus(upper arm bone) to the radius(shortest lower arm bone) and aids in flexing the elbow. This muscle gives broadness to your fore arm.

Brachialis muscle:

  The brachialis muscle is a large muscle beneath the biceps brachii. It connects the shaft of the humerus(upper arm bone) to the ulna(longest fore arm bone) and is the strongest flexor of the elbow. This muscle is very important for your elbow movement. This muscle plays an important role while your perform upper body exercises, so it will be much better to have a strong brachialis muscle.

Pronator Teres muscle:

     The pronator teres muscle is the reason for your bulky fore arms. The pronator teres muscle is a short muscle connecting the ends of the humerus(upper arm bone) and ulna to the radius(forearm bones). It function to rotate the arm toward the inside, as when the hand is turned so the palm is facing downward(pronation).

ADVANCED FORE ARMS WORKOUTS:

1. Finger curl:

Finger curls

• This exercise plays an important role in development of your fore arm muscles. Kneel down on the floor with your fore arm resting on a bench. Take an under hand grip on the bar using only the fingers.
• Curl the fingers, then the wrist up as far as possible and then down, keeping the elbows stationary. For the best results, do not grip the barbell; keep it placed on the last few digits of the fingers. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure. 

2. Seated palm down barbell wrist curl:

Seated palm down barbell wrist curl
over hand grip

• Sit with your fore arms resting on your thighs. Take an over hand grip on the bar with wrists passively extended. 
• Curl your wrist up as much as you, pause for a second. Lower your wrists slowly to the starting position and repeat.

Seated palm down barbell wrist curl
under hand grip

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

3. Dumbbell wrist curl-underhand grip:

Under hand wrist curl

• Sit on a bench, grasp a dumbbell in each hand with an under hand grip. 
• Inhale and curl your wrist up as much as you can. Exhale as you complete the movement. This exercise works the flexors of the wrist and finger.

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

4. Dumbbell wrist curl-over hand grip:

Wrist curl-over hand grip

• Sit on a bench, grasp a dumbbell in each hand with an over hand grip. 
• Inhale and curl your wrist up as much as you can. Exhale as you complete the movement. This exercise works the flexors of the wrist and finger.

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

5. One arm dumbbell wrist curl:

One arm dumbbell wrist curl

• Kneel down on the floor. Grasp a dumbbell with an under hand grip, wrists passively extended.
• Inhale and curl your wrist up. Exhale as you complete the movement. Repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

6. Plate pinch:

Plate pinch

• To perform this exercise stand at hip-width apart, with a weight plate in your hand hanging on the side.
• Bend your knees and your body till the weight plate touches the floor, facing ahead. Return to the starting position immediately and repeat. Do the same for other hand after completing or hold weight plates in both your hands at same time. 

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

7. Pin cable curl:

Pin cable curl

• Attach a straight bar to the low pulley of the cable station. Grab the bar from your barbell using an underhand grip behind you, while keeping your arms straight. 
• Flex your wrists to raise the bar up as high as possible. Pause for a second and lower the bar to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

8. Standing barbell wrist curl:

behind the back wrist curl

• Grab a barbell from your behind using an underhand grip while keeping your arms straight. Hang the barbell so that it rests on your extended fingers.
• Flex your wrists to raise the barbell up as high as possible. Do not move your arms during the course of the movement. Reverse the movement to lower the barbell. Repeat.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

ADDITIONAL WORKOUTS:

1. Reverse grip barbell curl:

Reverse grip barbell curl

• Stand with your feet slightly apart and your arms straight, hold a barbell using an overhand grip(thumbs toward each other).
• Inhale and curl the bar to the shoulder level. Exhale as you lower the barbell to the starting position.
• This exercise works the extensors of the wrist and fingers. It also works the brachioradialis.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

2. Dumbbell reverse curl:

Dumbbell reverse curl

• Stand with your feet about hip-width apart. Hold a dumbbell in each hand with overhand grip. Rest the dumbbells on your thigh, facing the wall.
• Curl the dumbbell by bending your elbows to form 60°. Hold for a second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

Tags: Indian muscle building advanced fore arms workouts, Fore arms workouts in Indian conditions, Indian body building fore arms workouts for advanced/ experienced body builders.