I often hear people speaking negatively about their forearms. My guess is, this is because they don’t really exercise their forearms. Sure, some back or bicep exercises might strain them a little, but not enough to give most people the results which they desire.

Why are forearms important? They’ll help you with many other exercises! Such as barbell curls, back exercises, and any other compound exercise which may feel the bonus of some forearm support! If you don’t spend time on them now, you’ll notice a difference after you do.

When I do forearms I like to do two different exercises to work all the areas evenly.

Palms-Down Barbell Wrist Curl Demonstration from Nash on Vimeo.

Continue reading for detailed instructions about this exercise.

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Heres a great back exercise, if you’re looking to mix up your workout. I like to do it in place of the lateral pull downs now again. Read after the video for details on how to perform this exercise.

V-BAR Pull down demonstration from Nash on Vimeo.

The key points for this exercise are:

1. Start with a low weight until you have mastered the proper form!
2. Attach the “V-Bar” to the pull down machine
3. Grabbing the V-bar with both hands, pull it to your upper chest, don’t be afraid to lean back during the motion, but not too much as it will work your lower back.
4. Let the V-Bar raise back up slowly.

If you’re looking for a new effective triceps exercise, this one is for you. I’ve been doing it for about 6 years, and still find it to be the most intense and achieves the greatest results. If you think doing free-weight kickbacks are difficult (coming soon), well this is about just as hard, but in each hand at once.

Reverse Cables Tricep Exercise Demonstration from Nash on Vimeo.

The key points of this exercise are

1. Start with a low weight until you have mastered the proper form!
2. Grabbing a cable from each side with the opposite hand
3. Standing straight or bent forwards (for greater range of motion)
4. Keeping your elbows locked behind you (perpendicular to your body) in a non-moving constant position
5. Extending your hands behind you until your elbows are about to lock
6. Lowering the cables in at slower pace than raising them

Here is one of my all time favorite biceps exercises. It’s difficult if you’re doing it correctly, and most people don’t know about it.

View the demonstration below.

Bar-Stop Curl Demonstration from Nash on Vimeo.

The key points of this exercise are

1. Standing straight
2. Keeping your elbows in a non-moving constant position
3. Pausing at a 90 degree angle (as well as at the top and bottom)
4. Lowering the weights in at slower pace than raising them
5. Don’t let the weights come all the way down (i.e. the weights should never be hanging, you should be lifting them the entire time)

This will help exercise the area under your bicep, from your inner elbow (that 1-2 inch space thats smaller than the rest of your arm), in addition to your bicep itself.

So as promised last night Nash and I attempted the 300 rep workout and it was the hardest overall workout I’ve ever tried. Below is a video of the workout, we filmed it to show how a first attempt might look, and proper form.

The workout took us about an hour and a half and here’s my breakdown (each number represents a different set)

Pullups: 15, 6, 4

Deadlifts: 20, 15, 15

Pushups: 50

Floor Wipers: 15, 15, 10, 10

Box Jumps: 40, 10

Clean and Press: 20, 15, 15

Pullups: 12, 8, 5

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