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Forearm workout for 50inch forearms.
by Joel S Jose
8 athletes joined
Program Description
In the pursuit of overall physical fitness, certain muscle groups often receive more attention than others. While exercises targeting major muscle groups like the chest, back, and legs are crucial, it's equally important not to overlook the significance of forearm workouts. The forearms play a vital role in daily activities and various exercises, making them an essential component of a well-rounded fitness routine. Function of the Forearms: The forearms consist of a complex network of muscles and tendons responsible for a multitude of movements. From gripping objects to lifting weights, the forearms facilitate crucial actions essential for daily functioning and athletic performance. Strong forearms provide stability and support during exercises such as deadlifts, pull-ups, and rows, enhancing overall strength and reducing the risk of injury. Improved Grip Strength: One of the primary benefits of forearm workouts is the enhancement of grip strength. A strong grip is invaluable in both everyday tasks and athletic endeavors. Whether carrying groceries, performing manual labor, or participating in sports, a firm grip enables better control and efficiency. By incorporating exercises like wrist curls, reverse curls, and farmer's walks into your routine, you can significantly increase grip strength, enhancing performance across various activities. Injury Prevention: Weak forearms can increase the risk of injuries, particularly in the wrists and elbows. Strengthening the muscles surrounding these joints through targeted forearm exercises can help stabilize them, reducing the likelihood of strains, sprains, and other common injuries. Moreover, strong forearms contribute to better overall joint health, promoting longevity and resilience in physical activities. Enhanced Functional Fitness: Functional fitness emphasizes the ability to perform daily tasks with ease and efficiency. Strong forearms are essential for completing numerous functional movements, such as lifting, carrying, and gripping objects. By incorporating forearm exercises into your workout routine, you can improve your functional capacity, leading to increased independence and quality of life. Balanced Muscular Development: Achieving a balanced physique involves more than just building size in major muscle groups. Neglecting smaller muscle groups like the forearms can lead to
Program Overview
Level
Novice
Goal
Athletics
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
20 minutes
Created
Apr 30, 2024 10:52
Last Edited
Jun 12, 2024 05:28
down_app
Week 1
1 / 8 Weeks
Day 1
1
Dead Hang
3 Sets
0.5 mins
@7
2
Wrist Curls
2 Sets
2 Sets
20 Reps
15 Reps
@9
@9
3
Hammer Curl
2 Sets
2 Sets
15 Reps
10 Reps
@6.5
@6.5
4
Suitcase Carry
1 Set
1 Set
1 mins
2 mins
@8
@8
5
Reverse Wrist Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
@7
@7
6
Farmer's Walk (Weighted)
2 Sets
2 Sets
0.5 mins
1 mins
@6
@6
Day 1
1
Dead Hang
3 Sets
0.5 mins
@7
2
Wrist Curls
2 Sets
2 Sets
20 Reps
15 Reps
@9
@9
3
Hammer Curl
2 Sets
2 Sets
15 Reps
10 Reps
@6.5
@6.5
4
Suitcase Carry
1 Set
1 Set
1 mins
2 mins
@8
@8
5
Reverse Wrist Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
@7
@7
6
Farmer's Walk (Weighted)
2 Sets
2 Sets
0.5 mins
1 mins
@6
@6
Day 1
1
Dead Hang
3 Sets
0.5 mins
@7
2
Wrist Curls
2 Sets
2 Sets
20 Reps
15 Reps
@9
@9
3
Hammer Curl
2 Sets
2 Sets
15 Reps
10 Reps
@6.5
@6.5
4
Suitcase Carry
1 Set
1 Set
1 mins
2 mins
@8
@8
5
Reverse Wrist Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
@7
@7
6
Farmer's Walk (Weighted)
2 Sets
2 Sets
0.5 mins
1 mins
@6
@6
Day 1
1
Dead Hang
3 Sets
0.5 mins
@7
2
Wrist Curls
2 Sets
2 Sets
20 Reps
15 Reps
@9
@9
3
Hammer Curl
2 Sets
2 Sets
15 Reps
10 Reps
@6.5
@6.5
4
Suitcase Carry
1 Set
1 Set
1 mins
2 mins
@8
@8
5
Reverse Wrist Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
@7
@7
6
Farmer's Walk (Weighted)
2 Sets
2 Sets
0.5 mins
1 mins
@6
@6
Day 1
1
Dead Hang
3 Sets
0.5 mins
@7
2
Wrist Curls
2 Sets
2 Sets
20 Reps
15 Reps
@9
@9
3
Hammer Curl
2 Sets
2 Sets
15 Reps
10 Reps
@6.5
@6.5
4
Suitcase Carry
1 Set
1 Set
1 mins
2 mins
@8
@8
5
Reverse Wrist Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
@7
@7
6
Farmer's Walk (Weighted)
2 Sets
2 Sets
0.5 mins
1 mins
@6
@6
Day 1
1
Dead Hang
3 Sets
0.5 mins
@7
2
Wrist Curls
2 Sets
2 Sets
20 Reps
15 Reps
@9
@9
3
Hammer Curl
2 Sets
2 Sets
15 Reps
10 Reps
@6.5
@6.5
4
Suitcase Carry
1 Set
1 Set
1 mins
2 mins
@8
@8
5
Reverse Wrist Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
@7
@7
6
Farmer's Walk (Weighted)
2 Sets
2 Sets
0.5 mins
1 mins
@6
@6
Day 1
1
Dead Hang
3 Sets
0.5 mins
@7
2
Wrist Curls
2 Sets
2 Sets
20 Reps
15 Reps
@9
@9
3
Hammer Curl
2 Sets
2 Sets
15 Reps
10 Reps
@6.5
@6.5
4
Suitcase Carry
1 Set
1 Set
1 mins
2 mins
@8
@8
5
Reverse Wrist Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
@7
@7
6
Farmer's Walk (Weighted)
2 Sets
2 Sets
0.5 mins
1 mins
@6
@6
Day 1
1
Dead Hang
3 Sets
0.5 mins
@7
2
Wrist Curls
2 Sets
2 Sets
20 Reps
15 Reps
@9
@9
3
Hammer Curl
2 Sets
2 Sets
15 Reps
10 Reps
@6.5
@6.5
4
Suitcase Carry
1 Set
1 Set
1 mins
2 mins
@8
@8
5
Reverse Wrist Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
@7
@7
6
Farmer's Walk (Weighted)
2 Sets
2 Sets
0.5 mins
1 mins
@6
@6