August 2005

The question-of-the-month for August comes from Jeff in Chicago, a 24 year old who wants to know if he should train forearms specifically, and if so, how.  His question is:

Dear Mike: 

Should I do specific exercises that target my forearms, or do they get enough ' work' when doing other exercises?  Thanks.  

Dear Jeff:   

Thanks for the great question.  Forearm training is a topic that is neglected in most training discussions.  Although forearms do get a lot of indirect work while doing other bodyparts, I feel it is important to do direct work if you are a bodybuilder or if you are an athlete where strength in this area is needed.  

Below are some exercises that target the forearms:

• Wrist curls with a barbell or dumbbell.

• Squeezing a handball or tennis ball.

• Finger rolls with a barbell or dumbbell.

I recommend doing 3-4 sets of 15-20 reps.  Choose one of the exercises per forearm workout 1-2 times per week.  Give this a try and watch your forearms grow!

Thanks again for the great question, Jeff.  Good luck with your training, and as always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.