John Basedow: Hi, I am John Basedow and now we are going to focus on the forearms. This is a group of muscles that is often left out at arm training and exercise but not today. We are going to start with the straight forearm curls. I usually do this on a preacher bench, but to show you the versatility of our program, we can use the same bench we have been using for all the other exercises. Just put the back of your forearm against the mat with your wrist hanging over the edge. Then curl the weight down and then twist up with your wrist.

The only rotation that should be going on right now was your wrist moving up and down. You are going to do two sets of 10-15 reps with this exercise and right now what you are doing is your working the belly of your forearm. You are getting some development in there which is very good for maintaining overall development in the arm area.

Once you do these straight wrist curls, what you are going to do is you are going to reverse it. You are going to put the belly of the forearm on the pad and you are going to do the reverse wrist curls and these are going to be just curling up. Letting it go down and then curling up. This is building the top of your wrist and the top of your forearms to get that overall Popeye type forearms that I know you are all trying to get.

Actually women don't have to worry about getting very large muscles necessarily by doing this routine. You are going to get lean and defined muscles especially when you are using lighter weights. You will notice that for these forearm exercises I ended up going to lighter weights because these muscles are smaller and sometimes they can't handle the same weights that your biceps can handle.

Once you have finished with these exercises, we are almost done for the day. We are going to end with the Arm Blaster Close exercise.