Sculpturing and building your body will not be complete if you do not build your arm muscles. Why would you want to develop and build up your forearm muscle? The forearms also enhance grip strength, and thus, assist with pulling exercises.
Not only do we need strong arm muscle for a good grip but also for holding on to things that you need to and more importantly so that you can perform any exercises where your hand is involved.
Forearm muscles can be sculptured and get defined with exercises that work out the pinch grip – Open hand grip, close, flexing and extension of the forearms.
Training these muscle is important as it will minimizes the chances for injury. Sure, genetics plays a large role in building the forearm muscle but with a large amount of work, you too can achieve a great looking arms.
Interesting about forearms, like calve muscles, either you have them or you don’t but the good news for you all is that you can build them. The only issue I can say it that gaining forearm muscle, like I said before, can take time.
Forearms and its muscles are used all the time in everything that we do so it will need a little more attention on our part.
Exercise to Build Forearms
The most effective thing to do is what the body builder calls the ‘rollers’.
Here is how you do it. With you arms lay freely on the side of your body and the palm side of your hand facing your hip, pick up some weights.
A good weight to start is a 25 pound dumbbell.
You then try to raise and swing your hands in and out from your hip. This movement will stretch and put stress on you forearms and the back. For a beginner or in the beginning, you may want to start with a 25lbs but you can increase the resistance to 20, 45 to as high as a hundred depending of what you can do and want to achieve and as you get stronger and stronger.
The 4 sets are of 25 to 30 repetitions. There is a lot of repetition as I mentioned before, toning and building forearm muscle will take time. There is no fast way to doing it. It is going to be over time.
Also, the great thing about this roller exercises for the arm muscle is that it workout both the inside and the outside of the arm. You will start a better curvature on both sides and more definition as you go along.
Now that you know the basic of how to build forearm muscle, let put it in summary and for your notes. It’s 4 sets of 25 repetitions, 3 to 4 days a week.
Good luck and see you online :)