The best workout I ever did when I was done I literally couldn't extend my fingers without pain for 20 minutes. But theres no reason you shouldnt do all three. 2) As you exhale, tighten your low belly to push your feet straight into the air. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. How To Do Ab Reverse Curls: Here’s how you do it 1) Lie on mat and extend your legs straight up towards the ceiling. but I definitely feel like the Farmers Carry really put those forearms into shock if you grip onto them as if your hands were an alligator biting onto a log. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Personally I wanna do this but I am in a public gym and while the staff doesn't really care about me slamming weights I gotta be careful of the people around me as well as my own feet. This easy variation will help you get the most out of this workout and allow you to lift more effectively. To perform the reverse curl, stand against a wall if you’re having problems keeping good form. If you carry some seriously heavy weight during the Farmers Carry to the point where you literally just have to drop the weights then that's very good. The reverse biceps curl can be done in a variety of ways as per your fitness level and comfort. (usually for me that's 60 lbs in each hand)Ģ0 or until-fail wrist curls (30 pound barbell)Ģ0 or until-fail reverse bicep curls (20 pound barbell) I used the Mass Building Routine which he posted here and just broke up the sets with farmers carries so my routine is pretty much:Ģ0 or until-fail reverse wrist curls (20 pound barbell)įarmers carry dumbells so heavy that I can't hold on for over 30 seconds. I guess it's beginner gains since I've never really worked out in my life. ![]() ![]() I've been grip strength training for maybe a month and a half and (I hope I'm not imagining stuff) my flexors (under side of the forearm) have grown quite a bit.
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