Fast Fitness: Sculpt Your Forearms

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By Rachel Debling
Illustrations By Mark Collins
Photo By Arsenik Studios Inc.

Nothing completes a sleeve-splitting set of pipes quite like muscular forearms. These four barbell moves will add Popeye-like mass in no time.

Fast Fitness: Sculpt Your Forearms
Behind-The-Back Barbell Wrist Curl
Hold a barbell behind your back with a shoulder-width grip, your arms extended, and your thumbs on the same side of the bar as your fingers. Flex your wrists to lift the bar so that your palms face upwards. Hold for one count, then lower.

Fast Fitness: Sculpt Your Forearms
Reverse-Grip Preacher Curl
While sitting on a preacher bench, grasp a barbell with a reverse grip and your hands roughly 10 inches apart. Keep your triceps in constant contact with the pad as your curl the bar as high as you can toward your face. Hold momentarily, then lower.

Fast Fitness: Sculpt Your Forearms
Wrist Roller
Grasp the roller with both hands and hold it in front of your body. Raise the weight by turning your wrists one at a time in either an upward or downward motion. Once the weight has been fully raised, slowly lower it by reversing the turning motion.

Fast Fitness: Sculpt Your Forearms
Seated Barbell Wrist Curl
Hold a barbell with an underhand grip, hands roughly six inches apart. Straddle a flat bench and lay the back of your forearms flat against the pad so that your hands and wrists are hanging over the edge. Keep the rest of your body stationary as you slowly flex your wrists. Squeeze your forearms at the top before slowly lowering the weight.

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