BACK AND FORE ARMS

Fore arms workouts are a secondary workouts since its not necessary to do it on a separate day. So, you can combine it with the back or biceps workouts. When you do back workouts your fore arms plays an important role in pulling the weights. So, your fore arms gets worked out when you do the back exercise. It means its the best time to add muscle to your fore arms by adding fore arms workouts with back exercise. Let us see some combined workouts of back and fore arms

WORKOUTS:

   First do all the back workouts and finish by doing the fore arms workouts.

1. Lat pull down under-hand grip:

Under-hand grip lat pull down

• Attach a long bar to the lat pull down machine and adjust the thigh pads so that when you are sitting your knees are at right angles and feet flat on the ground. Grasp the bar equal to shoulder width apart in reverse direction, where palms should face you. Sit down maintaining the upper body in an upright position, slightly leaning back from the hip.
• Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar to the starting position by straightening your arms.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

2. Seated pulley row:

Seated pulley row

• To begin this workout take hold of the handles of the pulley as shown in the image. Sit with your back straight while keeping your legs bent  ans feet against the metal block.
• Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen. Repeat the same.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

(or)

3. Overhand-grip pulley row:

Overhand-grip pulley row

• To perform this workout hold on to the bar in front of you. Sit with your back straight while keeping your legs bent and feet against the metal block. 
• Extend your arms feeling your lats stretch. Pull the weight back in to your body until the handles touch your abdomen or lower chest.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

4. Neutral-grip lat pull down:

Neutral-grip lat pull down

• To perform this workout sit on the bench in front of lat pull down machine, with thighs supported by the pads.
• Grasp two pulleys using both your hands which is attached to the same hook. Pull it down towards your chest and slowly release it to go to the starting position.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

5. Cable face pull:

Cable face pull

• Hold on to a high pulley with both the hands in front of you, arms extended.
• Pull back, bending each arm, until your upper arms are in the line with your upper body. Return to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

6. One-hand cable row:

One-hand cable row

• Stand facing a cable station and hold a low pulley with one hand. Your legs should be slightly staggered. 
• Pull back on the pulley by bending your arm at the elbow. You should pull back until you reach your hip. Return to the starting position and repeat.

Frequency  :1-2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

7. Bent over two arm long bar row:

Bent over two arm long bar row

• Straddle a T-bar row machine or place a long rod against the corner of a wall and add weight plate in other end of the bar, grab with overhand grip before weight plate. Make sure you are standing with your feet  shoulder-width apart and your knees slightly bent.
• Keep  your back flat and bend waist until your upper body is about 45° from the vertical, the bar hanging at arm's length directly below your shoulders. 
• Then, squeezing your shoulder blades together, lift the bar as close as you can to your lower chest. Pause, then slowly lower the bar back to the starting position.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure. 

8. Reverse chin up:

Reverse chin up

• Extend your arms and take an under grip on the bar with your hands shoulder-width apart.
• Inhale ans stick your chest out to pull yourself upward until your chin is at the level of the bar. Exhale as you complete the movement.

Frequency  :2-3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :Till failure.

FORE ARMS:

9. 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. 

(or)

10. 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.

11. 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  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

(or)

12. 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  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

13. 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  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

14. 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  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

Tags: Indian muscle building combined back and fore arms workouts, Indian body building back and fore arms workouts combo.