Pro Size Arm Training
Written by Nick Del Toro
04 October 2018
Pro Size Arm Training
Part I - Fat Grip Alternate Dumbbells
This workout is designed to target the “show me” muscles in the forearm, namely the brachioradialis and flexor group, which complete nearly all poses in competitive bodybuilding and enhance the exposed area of anyone wearing short sleeves.
If your forearms are particularly weak, perform the Fat Grip workout on alternating weeks.
*Use a reduced weight than normal for the Fat Grip workout.
- 1) Alternate Dumbbell Cross Body Hammer Curls
- a. 3 sets x 12 reps
- 2) Alternate Dumbbell Neutral Grip Hammer Curls
- a. 3 sets x 12 reps
- 3) Fat Grip Barbell Curls
- a. 4 sets x failure
- Exercise 1) Alternate Dumbbell Cross Body Hammer Curls
- Execution: Curl the dumbbell in front of the body, contract and squeeze at the top and resist the negative portion of the rep until your elbow is fully extended.
- Exercise 2) Alternate Dumbbell Neutral Grip Hammer Curls
- Execution: Starting with the dumbbell on the side of your thigh, curl to the top, squeeze and resist the negative portion of the rep until the elbow is fully extended.
- Exercise 3) Fat Grip Barbell Curls
- Execution: Use a reduced weight to gauge strength with the added Fat Grips. Use a more explosive concentric/positive and resist the negative portion of the rep and curl until forearms or biceps give out or fail.
Jonathan Irizarry & Jaime Davila discuss & demonstrate in this video