Single Arm Dumbbell Palms Up Wrist Curls

All athletes--not just rock climbers--who play a sport that demands forearm strength and use of the upper body can benefit from doing forearm workouts. Muscles need to break down in order to improve in order to get stronger. Anytime you exercise for strength you need to make forearms sore. Don't climb or workout with sore forearms. Wait until your muscle soreness has gone away before working on strength again.

Since the beginning of time, guys have known that building their arm muscles is not only important for everyday activities, but also help swoon a few ladies along the way.

However, this goes way beyond just doing bicep exercises. You also have to build forearm muscles, shoulder and triceps as well. Strong arms will do much more than help you pick up ladies. Pretty much everything you do on a daily basis could be improved when you have stronger arms.

How to do it?

Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.

Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.

Keep your arms still throughout.

Exercise Advice: Sit on a bench and hold a dumbbell over your knee with your palm facing up. Stretch your your wrist as far down as possible while holding the dumbbell securely. Curl your wrist up as far as possible while flexing your forearm at the top position. Lower the dumbbell slowly to the starting position.

How to Get Big Forearms

Forearm development amongst competitors may not appear to be in decline, but like the rest of the physique, it is. The truth is, without the drugs, most competitors are clueless about how to build the forearms. The large, plastic looking lower arms displayed by today's pro's have nothing to do with hard work and intelligent training.

Competitors from years past often possessed forearms that were much more impressive than the current crop, and it came from lots of old fashioned training (no straps!). Concentrate on the tips in this article to build real muscle, and just as importantly, strength.

Now, while almost every weights exercise that you perform at the gym will to some extent help you to get bigger and stronger forearms, the following 4 that I’m going to show you will supercharge your muscle gains.

Tip: Make sure you perform these how to get big forearm exercises at the END of your workouts, not at the beginning…they are tough and you’ll feel “the burn” – so they are best performed at the end where they won’t compromise your grip strength on the rest of the exercises in your weight training routine.

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.