zx9rjas

I often use dips with my hands together when I am feeling in a paricularly masochistic mood and you can really feel it, It halfs the amount of weight I have on my lap.

To answer the question about forearm exercises, there are a few you can do.

Reverse curls - grip a barbell or ez bar with your hands over the bar so that when you perform a bicep curl you palms are facing away from you. You want to aim for 6-8 reps, this will build your forearm but also the muscle that runs underneath your bicep and help develop a nice peak on it.

The other ones are not recommended and really are only needed for advanced bodybuilders to further develop and fine tune the forearm

Wrist curls - sit on one bench reach over and rest your forearms on another (palms facing the ceiling) with a light bar in your hands. With movement from the wrist only, lower the bar to the bottom and curl it up as far as you can. Keep going until you can do no more. You will feel this a great deal in the forearm and it will hurt.

Twists - attatch a small plate to one end of a rope and a small bar to the other end. hold the bar out in front of you so that your arms are parallel to the floor. Keep a grip on the bar and twist the bar alternately with each hand until the weight reaches the top and then do the same to lower it. Kepp going until you can do no more.

All this considered, I recommend that you just keep training normally and let your forearms adjust. They get a workout every time you hit the plates and you dont want to overtrain them. Good heavy back workouts and solid form bicep exercises are all you need really.

J :twisted: