Forearm Workouts - Intermediate Workout Routine #10 For Big Arms

Intermediate Forearm Workout #10

Exercise: Standing Dumbbell Reverse Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Grab a dumbbell in each hand and stand with your feet about shoulder width apart. Let both arms hang down in front of your body, fully extended with your palms facing in toward your body. Next, simultaneously lift the dumbbells upward, similar to a Hammer curl. Slowly return to the start position and repeat. Be sure to keep your elbows locked at your sides throughout the entire movement!

Exercise: Reverse Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This exercise is similar to the reverse barbell curl exercise except that you will be using a short bar attached to a pulley machine. Stand with your feet about shoulder width apart and grab a short bar attached to a pulley machine with both hands, palms down. Begin with your arms hanging down, fully extended. Curl the bar up to a level that is parallel to the floor. Be sure to keep your elbows locked in place throughout the movement and to focus on having your forearms do the work.

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