Despite the somewhat obvious innuendo laden title, the muscle group I am of course referring to is ……the forearms. Some may surmise that the far greater visual impact of a larger muscle group such as the Pec’s, Biceps and Triceps make a far better candidate for a muscle group to epitomise a species.

Yet it is the subliminal manipulation of an evolutionary biology that makes the understated forearms the muscles of choice to subtlety convey a few key alpha qualities. In the most understated way possible an impressive lower arm sends out a subtle message to all those around, indicating the possession of strength and a lean body composition.

Training the Forearms

The forearms are known as a smart muscle, adapting quicker than any other muscle group to exercises so they need to be hit from multiple angles with multiple stimulus’s. Below is a quick forearm circuit that can be performed to develop grip strength and aesthetic development of this primal muscle.

Unlocking strength and endurance in the lower arm dose not only provide aesthetic benefits it opens the door to increased performance in a variety of areas. From pressing and pulling exercises as well as real world functional actions like grappling and wrestling and finally even the more mundane tasks of simply carry the shopping. As the definition of fitness is to complete everyday tasks without “undue fatigue” developing this important muscle group certainly brings you closer to achieving this firmament. Pay some attention to this often overlooked muscle group and you will soon see tangible benefits in many different areas.

Thick grip farmers walk Incline pronated DB wrist Curl Decline supinated wrist flexion

Plate pinch grip Dead man hang


Order	Exercise	Reps	Tempo	Sets	Rest
A1	Thick Grip Farmer’s walk	50m walk	XXXX	3	60’s
B1	Incline pronated DB wrist Curl	10 – 12	2020	3	60’s
B2	Decline Suppinated Wrist Flexion	10 -12	3011	3	60’s
C1	Plate Pinch Grip	1	30’s hold	3	60’s
D1	Dead Man Hang	1	ALAP	1	–