Tip The Ultimate Forearm Finisher Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Ultimate Forearm Finisher Unless you' re a genetic freak you need a little direct training to really get those forearms to pop Try this by Calvin Huynh May 16, 2020July 8, 2020 Tags Training Hitting the forearms indirectly with deadlifts and pulling movements might be enough for the genetically gifted, but those people are few and far between. For the rest of us, direct training is necessary if you want to avoid baby forearms. But I Do Loaded Carries Loaded carries are great for grip strength, but they shouldn't be the go-to exercise for forearm training. Loaded carries are still an isometric exercise which essentially trains your forearms the same way as all the pull-ups, rows, and deadlifts that are already in your program. Dynamic contractions are necessary to maximize muscle adaptations (1). Not to mention, dynamic contractions with both a concentric and eccentric tends to be more hypertrophic than isometric contractions (2,3). I mean, we would never recommend static biceps holds over biceps curls, so the same logic applies to forearms. Here's the most complete forearm finisher you'll ever do: The Two-Way Wrist Curl Banded Version Set up a cable station or a band from a low angle. Curl your wrist in as you squeeze your forearm muscles on one side (forearm flexors). Then slowly unravel as you stretch your forearm flexors under load. That's only half of the movement. Next, you'll do the same thing, but to the opposite side of your forearm, which is often undertrained (extensors). Repeat this until your forearms feel like they're cramping on both sides. Programming Do these as a finisher at the end of any workout. They train two of the key forearm movements (flexion/extension) with a high tension stimulus. Go to failure on these for 3-4 sets of moderate to higher reps. To progress these, simply add reps, weight, or stretch the band out further each time. References K, Duchateau J;Hainaut. "Isometric or Dynamic Training: Differential Effects on Mechanical Properties of a Human Muscle." Journal of Applied Physiology: Respiratory, Environmental and Exercise Physiology, U.S. National Library of Medicine. Hather, B. M., et al. "Influence of Eccentric Actions on Skeletal Muscle Adaptations to Resistance Training." Wiley Online Library, John Wiley & Sons, Ltd, 8 Dec. 2008. ME, Hilliard-Robertson PC;Schneider SM;Bishop SL;Guilliams. "Strength Gains Following Different Combined Concentric and Eccentric Exercise Regimens." Aviation, Space, and Environmental Medicine, U.S. National Library of Medicine. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Do This to Make Push-Ups More Effective Use the arrow formation. Your head and hands should form an arrow shape, not a T shape. Tips, Training Bret Contreras October 20 Training Lifting 3 Days a Week Is Best Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program. Bodybuilding, Powerlifting & Strength, Training Charles Staley October 31 Training Tip The Viking Row Workout Get shredded fast with this tough metabolic conditioning workout. Here's how to do it, if you dare. Metcon, Tips, Training Adam Vogel July 23 Training DeFranco Agile 8 A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out. It Hurts Fix It, Mobility, Training Joe DeFranco October 21