How To Get Muscular Forearms…
Forearm and Grip Training is one of the most neglected things for most bodybuilders and fitness enthusiasts.
A lot of people think that their grip and forearms will get adequate work from simply holding on to the barbells and dumbbells during your regular workouts. And while this does help, it’s not enough to maximize your forearm development.
In this video I’m going to cover a complete forearm workout routine that you can follow. The workout includes dumbbell wrist curls for the forearm flexors. Dumbbell reverse wrist curls for the forearm extensors. And some different gripping exercises to help complete the forearm workout.
Click PLAY To Watch The Video.
Note: If you can’t see the embedded video clip above.
You can watch it right on my YouTube Channel at:
http://www.youtube.com/watch?v=UdeQAnE7DnQ
Give this forearm / grip workout a try for yourself and then leave me a comment below letting me know how it works for you.
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40 Comments
rmg
lee – thanks
forearms are hard for me to see any results. thanks for the workout.
Travis
Thats a sick car!
David
Lee,
I just tried this workout. Great, I like it, can definitely feel it. I’ll be adding these to the wrist roller and gripper exercises I’ve been doing.
Thanks,
David
John
nice video lee! p.s. i thought you would of spun the tires for us?
Gaurav
Great Wrist Workout!
Thanks,
Gaurav Sood.
Bob Fenske
Hi Lee,,,,just a kwik note , after elbow surgery to correct a pinched ulna nerve (it happens when you get old,,lol)….left arm was extremely weaker then pre-surgey. 6 month of so called “rehab” didnt do much, I,ve used your forarm and grip workout, heavily concentrting on the left and it has returned and exceeded original strenght, Thanks so much,,,,, BTW,,,,a Newfie eh??? Gorgeous country but i,m not kissin no damn fish,,,,tunderiing lard jesus by….:)
Jim_USMC
Excellent info. Watching your videos are Never a waste of time.
Thanks Jim
Arnie Bond
Lee,
I haven’t got access to YouTube on my computer – could you or someone just list the exercises and sets reps etc for me?
Would be much appreciated.
Thanks,
Arnie.
Eric Cieplinski
Another good one for the flexors is the wrist roller. For the brachioradialis i would say hammer curls and barbell reverse curls. I like the cable rows/reverse curls you showed.
Arnie Bond
Hey Lee,
One thing I wanted to ask you. When I do pushing exercises like bench or military press, (mainly for bench) I feel a click in my left elbow. It doesn’t hurt, but it worries me a little because I’m not sure what’s happening? I don’t think its elbow tendonitis – because I believe that brings pain, and as I said it doesn’t hurt.
I’d like your opinion.
Arnie
Kevin
Cool. Godd stuff Lee. thanks. This helps when I jack off
josian
hi lee:
i have two question for you:
1-first of all i really like this video of the forearms exercises,
and i was wondering how many sets and reps do you recommend me to do for
the dumbbell wrist curls and dumbbell reverse wrist curls?
any advise for the sets and reps for those 2 dumbbell exercises?
2-oh! and one more thing can i do those 2 exercises after my biceps workout?
thank you!
your friend,
josian.
leehayward
==============
Maybe in another video I’ll lay a strip of rubber đ
leehayward
==============
Good stuff, glad to hear that the exercises helped.
And as for getting screeched in and kissing a cod fish…
I can’t blame you I wouldn’t do it either LOL
leehayward
================
Just curious, where are you located that you can’t watch YouTube?
leehayward
===============
I’ve got some clicks in my joints. It’s pretty common. The main thing is that you have no pain or discomfort.
leehayward
=============
I covered the sets and reps in the video, but to repeat it was 3-4 sets of 15-20 reps for each exercise. And you can do these exercises after any workout, I just happened to pair it up after back training.
jim
I too prefer the cross-bench position for overhand forearm curl, but I’m curious why in the video you allow your wrist to fall out of tension at the bottom instead of a constant tension state you achieve by not releasing completely. Fewer reps, but I get a crazy pump (at peak contraction). Vince G. also published a killer forearm routine in the E-book you sponsored several months back.
sixtysomething
Lee,
Great tips! I have been using a spring grip method for years doing reps. This was beginning to cause problems in the ligaments.
Your tip on holding the grip is very much like the reverse method of training that works very well. I am on it!
Years back I used a sort piece of pipe with a cord attached to a weight and wound it up and then down. Alternate palm in and out. Try that and you will see an amazing bulge in the forearm in almost no time at all.
Probably like the wrist roller I hear about but older.
Thanks for all you do.
Arnie Bond
leehayward,
Thanks Lee that puts my mind at rest. I’m in the UK – but its not the area that limits my viewing, its restrictions that my particular computer has in place.
Also Lee, what’s your opinion on Jim Stoppani’s “Short-cut to Size”? It’s on bodybuilding.com….
Ron
Lee,
Great video and I will start using the grippers in my workout. I really like the view on your drive to gym that is beautiful!
Arnie
Lee,
I don’t want to see any of your work stolen so;
Don’t know whether The Anabolic Amplifier Effect report is paid/copyright or not, but if so you might want to ask for it to be removed from this page:
http://www.slideshare.net/search/slideshow?lang=%2A%2A&page=5&q=lee+hayward&searchfrom=header&sort=relevance
About halfway down the page,
Arnie.
little boy
Arnie Bond,
I’ve tried it, not as good a result as I thought. lot of work and not loads of result. if you want a good one Chris Ryan SAS is as good, but lee’s seem to be slighty less time consuming and as if not better in result. Blast Your Bench works a treat.
josian
hi lee:
i have a question for you:
i want a 4 day body split,
i want to workout 4 days per week?
can you show me how can i divide a
4 day body split?
any advice for that!
thank you!
your friend,
josian.
John
leehayward,
can’t wait make sure you light em up!
leehayward
===================
Thanks for letting me know, but this is a free report so it’s not a big deal if they give it away.
leehayward
================
If you would like to have me coach you personally with your workouts, etc. then you should sign up for the Total Fitness Bodybuilding Inner Circle Program at:
http://www.totalfitnessbodybuilding.com
josian
hi lee:
i have two question for you:
1-how many sets and reps should i do with the two plate curls
exercises?
2-how many sets and reps should i do with the hand grippers?
thank you!
your friend,
josian.
leehayward
=================
Do 3-4 sets for each exercise. Keep the reps high about 15-20 reps.
Don
One of the guys at the gym has told me not to use my wrist as much when doing a forearm exercise. Instead he recommend to me to use a preacher curl type of device. (Mine at the gym has a weight holder down at the bottom where you can place a weight bar with weights). Anyway you simply just the weight bar (the e-z type of bar) with your hands kind of facing in slightly and just raise up the bar just using your fingers. I usually do 4-5 sets of 20-25. You can feel this in your forearms pretty good. This is just one exercise. There are others. I guess by using your wrists alot can perhaps hurt the wrist somewhat. Don’t know if that is true or not. But anyway this is just a suggestion for a forearm exercise.
Thanks,
Don
Stefan
Camaro SS. Now thats a Real Muscle Car. Big V8. Forearm video very informative. I bet loads
of people don’t think of using Power grippers for building up their forearms or muscular endurance strength in the forearms.
Great Video
galactusx
I was looking for a reverse grip curl that would be more comfortable than the standard bench roll. Will try it!
Thanks Lee.
rajiv
Your tips are too good and are helpful for beginners. thank you and hope you continue you the same
Glenn
Nice car… Lee
Amith
Hey Lee,
Can you suggest a few more workouts for Forearms, especially the Barbell reverse curls and workout using the cable pulley.
Cheers,
Amith
josian
hi lee:
i have a question for you:
can i do the dumbbell wrist curl and
the dumbbell reverse wrist curl only,
i am doing those two exercises,
and i don’t have the two plate equipment,
so i was wondering if i can do those two exercises only,
the dumbbell wrist curls and the dumbbell reverse wrist curls?
any advice for that!
thank you!
your friend,
josian.
josian
hi lee:
i have a question for you:
what should i do if i don’t have the 2 plates
for the plate pinch curls?
any advice for that?
thank you!
your friend,
josian.
Frank
Great workout –As usual straight & to the point in easy to understand plain English.Thanks,Also I like your car & the scenery .
Lalit Pawar
wonderful information, I had come to know about your blog from my friend nandu , hyderabad,i have read atleast 7 posts of yours by now, and let me
tell you, your website gives the best and the most interesting information. This is just the kind of information that i had been looking for, i’m
already your rss reader now and i would regularly watch out for the new posts, once again hats off to you! Thanks a ton once again.
Steve Mark
Hi Lee
Great workout. Nice to see workouts in video. It gives more practice. Need more posts like this.