this is detail work a real real stickler for detail we want to build that body
and want to step on stage and really show more muscle detail anyone else work
on your forearms whats up everybody Victor Martinez here at the mecca bev
Francis Powerhouse Gym in Syosset and I'm about to give you some forearm building
tips all right so let's get those Popeye forearms going
it's a completion of your arms that's forearms is important and I
don't think I've seen any olympian without great forearms lot of people tend
to roll their fingers And curl them you don't have to do that the main focus
is the forearm just by turning and twisting the wrist that's enough to contract the
forearm unless you want stronger fingers then you let go of your fingers and roll
the the fingers and the dumbbells on it but you don't want stronger fingers you
want stronger forearms so let's start this about hips apart not too far in you
won't be too comfortable not too far so hips apart all right and just curl it
hold it curl it hold it curl it usually it's a high rep movement you want about 20-25
reps you really get a good burn some people might get away with 15 but
remember we're working on that burn just like calves you want to get those high
reps get that peak on the forearms that thickness
now we're doing seated wrist curls with the dumbbells again this is the same
thing now reverse wrist curl the bar will hit
you right out here peak on the forearm reverse wrist curls against and hit the
upper part we're covering all ends of the forearm so no it's not just one
exercise that's like calves shoulders anything else
it's an entirety of the forearm that's what we're working so right now it's above
all right hand and again just let it go down bend your wrist without releasing
your fingers again we don't want strong fingers we want stronger forearm okay once
you curl at the top keep that flexion I'm not just letting it go and I'm
controlling and also getting on a negative I'm not doing this quick thing
I'm going up squeezing releasing squeezing releasing squeezing releasing
this about the first few reps you see that muscle start getting activated right up
here remember the bar was working on here now I'm working right up here again
high reps no less than 15 they can go up to 20-25 reps
it's a completion of your arms that's why forearms is important it's like
doing bicep and no tricep you know the entirety of the arm that's
why a lot of guys get that weird looking you know arm development because
they have huge arms and little forearms and kind of distorts the whole you know look
of your forearms of your arms as a whole so you want that complete arm look and I
don't think I've seen any olympian without great forearms it's one of those
details as a bodybuilder you must you know take notice and must apply alright
guys this is our third exercise for forearms
it's again where I worked the innermost part the upper actually under part of
the form and now we're gonna work reverse the reverse part of the forearms
you know when you do hammers you are working that area as well let's say you
don't do hammer you want to focus this is another detail one that people will
not do
reverse wrist curls again but these are now reverse wrist curls but opposite
direction remember we were curling it backwards for the thicker part now we
call it curling it upward for the upper part you can actually see the muscles
contracting right up here it's a little tedious work but if you do 15-20 reps you
will feel that under utilize or never used muscle and it really gets that
burning in there again 15-20 reps I want you to do one thing after doing this
forearm work three sets of each 15-20 reps of each I want to see you try to you
know do some grocery shopping after this
ah all right that was it for the forearm tip and I see
you building those big Popeye forearms