Building Massive Forearms

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

 

cooperbrunnerfitness

Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

This Post Has One Comment

  1. I’ve never done this exercise before, but I will definitely be incorporating it into my workout! I have very weak arms (so much so that I can’t currently do a push up) and I am working hard to change that!

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