Q: I got your Pre-Ex 3X e-book recently and tried it over the weekend. It’s an amazing method. It makes me feel like I’ve grown already, even if that (might?) only be in my mind. My question is about forearms. You don’t really have a pre-ex routine for that muscle group, and mine suck. What do you suggest?
A: Shame on us. Forearms are very important. In most short-sleeve shirts they are all you see, so they need to be freaky…
That’s where Pre-Ex 3X comes in. As you found out, it’s a good freak-factor method, even for the forearms where there’s no real weak-link muscle…
The beefiest part of your forearm is the underside, flexors, so blast those first with an isolation exercise, like wrist curls…
After that, immediately move to reverse curls. But isn’t that exercise for the tops, or extensor muscles? Yes, they do get a direct hit, but simply gripping the bar through the entire set will involve your flexors too.
If you want even more flexor work, use a thick bar if you have one in your gym.
Bonus: Stronger forearms will also help your curling power and biceps-fiber activation during upper-arm work. In other words, lower arm work will help you get bigger upper arms. Also, stronger forearms have even been shown to increase bench press power.
Here’s your Pre-Ex 3X forearm-forging routine
Contracted: Wrist curls, 3 x 12
Midrange: Reverse curls, 3 x 10
You can finish off with a set of forearm rockers—curl dumbbells in and up, then out and up. That hits flexors and extensors, respectively. Shoot for 20 reps…
That simple routine should make your forearms beefy and freaky in no time.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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