Building Massive Forearms

Your arms in general may be difficult to grow if you do not have a plan on how to develop them. If you want to enhance the develop in your arms, specifically the forearms, you must incorporate reverse curls into your workout regiment.

With a reverse curl, the brachialis (muscle that flexes the elbow joint)  and brachioradialis (muscle that flexes the forearm at the elbow) take on majority of the load [4]. This is an important exercise to incorporate because the biceps brachii muscle is larger and more powerful, taking on majority of the load when performing bicep curls.

Bicep Muscle Breakdown

The reverse curl is a great exercise if you want to focus on developing the area around your biceps and upper region of the forearm.

Here is an example of a great reverse curl workout:

 

 

3 sets 10-15 reps slow and controlled.

We’re not looking to add a ton of weight, time under tension is the name of the game as we are focusing on small muscle groups.

Hope this helped, leave a comment or please subscribe to receive updates on posts I publish on a weekly basis.

MAKE TODAY COUNT.

-Cooper

 

References:

[1] Brachialis muscle

[2]Brachioradialis

[3] https://www.proko.com/how-to-draw-biceps-upper-arm-anatomy-for-artists/

[4] https://www.ncbi.nlm.nih.gov/pubmed/7570586 

[5] Brachii

 

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