The forearm curve

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    MrBrightside's Avatar
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    The forearm curve



    ^ What exercises & rep schemes best develop this curve in the forearm? I can't get it for the life of me.

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    one arm reverse cable rows..also the forearm stretch(from Dc) but be careful with it. I could have done mine in this way.
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    hammer Curls
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    ^ Just started those today, as a matter of fact. I got a pump in the area, hopefully prolonged use will treat me well.
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    If you are looking for pump in the forearm and overall development, I would suggest using wrist roller. I also struggle a lot when it comes to forearms but wrist rollers make your forearm work like crazy.
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    I think the key is to work the forearms from a variety of angles by switching up your exercises and angles on a regular basis. Right now I mainly work my forearms using barbell wrist curls and reverse dumbbell wrist curls, but I'm prone to switching it up on a whim.

    But I second hammer curls and reverse one-arm cable curls!
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    Using a barbell to do your curls with a reverse grip and make sure your thumb is over the bar will help also.
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    barbell curls, db curls and reverse grip barbell curls low weight, and hammer curls my friend
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    hammer and pinwheels
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    The brachioradialis will be worked from bicep curls as it stabilizes the elbow joint during flexion above 90 degrees.
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    reverse preachers, hammers, and dont lift with gloves.
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    Jump rope with a weighted jump rope!!!! Cardio and forearm development at the same time!

    Mr.50
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    drop straps and gloves. heavy DB or BB holds. reverse curls, hammers, concentration hammers. i like using the rope attachment, but grabbing it with one hand and doing one arm concentration hammer curls.
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    Quote Originally Posted by Mr.50 View Post
    Jump rope with a weighted jump rope!!!! Cardio and forearm development at the same time!

    Mr.50

    I would imagine that would work forearm supinators, possibly extensor/flexor. The main biomechanical purpose of the brachioradialis is for stabilization of the elbow joint. You can see this from a vector analysis of the brachioradialis as it is contracted at various degrees of elbow flexion, it has a small rotational force with a large stabilization force.
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    Quote Originally Posted by russy_russ View Post
    I would imagine that would work forearm supinators, possibly extensor/flexor. The main biomechanical purpose of the brachioradialis is for stabilization of the elbow joint. You can see this from a vector analysis of the brachioradialis as it is contracted at various degrees of elbow flexion, it has a small rotational force with a large stabilization force.

    Agreed but the brachioradialis also receives a lot of stimulation in jumping rope becasue there is stabilization of the elbow joint (actually slight flexion and extension on each rotatin of the rope) each time the body moves up and down and the point of rotation must stay relatively stable to maintain a rythem.

    Mr.50
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    Zottman curls too.
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    Do you think Hammer curls and Reverse db curls together in one session would be overkill? Or should I save one exercise for one session, and the next for another?
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    Quote Originally Posted by Mr.50 View Post
    Agreed but the brachioradialis also receives a lot of stimulation in jumping rope becasue there is stabilization of the elbow joint (actually slight flexion and extension on each rotatin of the rope) each time the body moves up and down and the point of rotation must stay relatively stable to maintain a rythem.

    Mr.50

    Makes sense.
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    Hammer curls is where I got most of my gains from.
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    OP, if you want a solid forearm workout, PM Volcom, or just read one of his recent logs. hes a forearm afficionado (spelling?).
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    Will do. Thanks for the suggestions, everyone. By all means, if there's anything else, keep the responses coming.
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