The only way you can lift super size weights for Deadlifts and curl like every other big guy is by making your forearms strong and thick. Not only you will then be able to lift more weights but also catch everybody’s attention on your massive forearms.
Here are some of the unusual and not so regular moves that will help you to add maximum size to your forearms in no time. Take a look –
1) Towel cable row
Primary Muscles Targeted: Forearms, Biceps, and Upper back
How to perform:
- You simply need to hook a towel onto a rod or a cable pulley that has a sustainable hold over it and keep each end of the towel.
- After that squeeze, your shoulders blades together until you feel slight pressures building on your forearms.
- Maintain a steady posture all along the exercise.
2) Towel pull-ups
Primary Muscles Targeted: Forearms, Biceps, and Lats
How to perform:
- Hang two medium sized towel on an overhead pull-up bar.
- Grab the ends of the towel with your hands.
- With an upright torso, perform a regular pull-up.
- Get back slowly to the starting position. And repeat.
- You can include this exercise as either a warm-up on your arms day or as a finisher on Back-Biceps Day.
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3) Towel kettlebell curl
Primary Muscles Targeted: Forearms and Biceps
How to perform:
- Run a towel through the handle of a kettlebell.
- Grab the ends of the towel with your hands.
- Perform a regular curl with a slight twist of arms on the outer side at the top of the motion.
- Slowly flex your elbows to starting position.
4) Farmer’s walk
Primary Muscles Targeted: Forearms, Shoulder and Upper back.
How to perform:
- Pick up the heaviest weights and walk with a good posture for at least 50 yards.
- The key is to hold the weights for as long as possible.
- Keeping a neutral spine and an upright torso is equally essential.
5) Towel Curl
Primary Muscles Targeted: Forearms and Biceps
How to perform:
- Grasp the ends of the towel with one hand and sit down on the floor
- Put one foot in the sling of the towel.
- Now keeping your back straight, bend the arm and pull the hand against the towel towards your shoulder.
- Do not arch your back as you curl your arms towards the torso.
- Slowly flex the elbows and get back to starting position.
- Switch to the other hand and repeat several times.
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6) Reverse curl 21
Primary Muscles Targeted: Forearms and Biceps
How to perform:
- Repeat the process of curling the bar half way seven times.
- Slowly proceed towards curling the bar along the mid – point for another seven reps.
- And then get to performing full range curls for final seven reps taking the total to 21 reps.
7) Drag curl
Primary Muscles Targeted: Forearms and Biceps
How to perform:
- Stand still and get into a good posture. Keep in mind that you have to start by performing a regular curl.
- Now drag the barbell slowly towards your chest until your elbows are fully bent.
- Flex your elbows and lower down the barbell.
- To get the maximum out of this exercise, keep your arms tucked on either side as you lift the barbell.
8) Zottman curl
Primary Muscles Targeted: Forearms and Biceps
How to perform:
- Hold dumb bells in each hand and stand straight in a comfortable position.
- Make sure your palms are facing towards your side.
- Start by slowly rotating your palms towards your biceps.
- Continue the process by facing the palm downwards as you proceed. That’s rep one.
9) Parallel bar hand walk
Primary Muscles Targeted: Forearms, Triceps, and Shoulders
How to perform:
- Hang from a parallel bar with your arms fully stretched
- With the help of wrists, slowly start moving forward.
- Keep your torso upright throughout the exercise.
Related Article: Things you should never do to build big biceps
10) Crab walk
Primary Muscles Targeted: Forearms and Triceps
How to perform:
- Sit on the ground with your stomach facing upwards.
- Lift your body slowly and starting walking forward as fast as you can.
