Everyone wants big arms. Guys dream of have biceps with peaks higher than the great pyramids of Gaza with triceps that hang huge shanks of ham from Hogzilla. And why not, a muscular set of arms demands attention and speaks to its owner’s vitality.
Having stated that, I think the most important part of the arm is a lower part. Perhaps I am bias because I could never build big arms (this is most likely the reason), but I love forearm work. I never got my arms past 17 inches. It was not bad for your average bear, but to the freakish denizens of the iron den, I was a panda bear in the company of grizzlies and Kodiaks (with a few polar bears thrown in).
But forearms were another issue. Larry Scott had the best arms of all time. His arms were great because it had such balance and shape. He had a grapefruit for a peak, his triceps were huge and his forearms were so meaty. And the only thing more ridiculous that a huge upper arm with skinny forearms is a huge set of quadriceps and no calves.
For normal human beings, we walk around in polo shirts and short sleeves. What most see are the forearms. It is the first visual impact and what impact great forearms make! Here’s how you get a pair.
The biceps and forearm workout: Substitute this workout for into your regular rotation and give it try for 4 weeks.
- Standing Dumbbell Curls – Either same time or alternating. Everyone knows how to do it. Just supinate hard at top and squeeze just a second before coming down.
- Zottman Curls – A little different twist to this, curl the dumbbell in front of your body as if you were trying to touch your left shoulder with the right dumbbell. At the top of the movement, twist your wrist clockwise and out, so that the dumbbell comes down out to your right side. You are making a big circle going from the inside to the outside. As you lower your right dumbbell, bring your left dumbbell up to your right shoulders. Practice the movement. Get into a rhythm but do not swing the dumbbells.
- Reverse Barbell Curls – Standard movement.
- Superset Wrist Curls and Reverse Wrist Curls – This final superset will completely blow up your forearms.
Well, there you have it. This forearm workout will leave your lower appendage numb and swollen. Once or twice a week, and with those meaty ham hocks hanging below your elbows, people are going to think you chop trees for a living (stay away from tree huggers).
