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Build a bone crushing grip!

Casey Viator

IFBB Pro Legend who built some of the best forearms ever on a professional stage! 18½ inches!

Question: I need some help building my forearms, they lack size as my biceps are growing faster then my forearms and I don't want to end up with a reverse Pop Eye look. Also do any of the professional guys nowadays work their forearms anymore. I was at a show recently and my forearms were as big as some of the top ranked ametures competing. Just curious?
Tom K. Reno - Nevada.

Answer: Here are some of my favorite forearm routines that Iused to follow that got my forearms up to 16½ onches when I was hitting them twice a week! You didn't say how long you've been training so there a routine for all levels:

Beginner Routine #1

Seated BB* Reverse Wrist (palms Down) — Curls 3 sets 8-12 reps
Seated BB* Wrist Curls (palms up) — 3 sets 10-15 reps
Do the reverse wrist curls before the regular! You will get a crazy pump in your forearms! Great for beginners because the reverse are the one most people hate!

Intermediate Routine #2

Reverse Preacher Curls — 4 sets 8-10 reps
Seated BB* Wrist Curls (palms up) — 3 sets 10-15 reps
Seated BB* Reverse Wrist Curls (palms Down) — 3 sets 10-15 reps

Advanced Routine #3

Hammer Curls — 3 sets 12-15 reps
Reverse Barbell Curls — 3 sets 12-15 reps
Wrist Curls Off Bench — 3 sets 12-15 reps

Conclusion - As for the professional working forearms, that could be up to personal choice. Most get forearm work through auxiliary exercises. Allot of them also use hammer curls for their biceps outer head, so they get some work be association.

Tags: arms