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Muscle BeachTM Printable WorkoutsTM

Episode 5: Forearm/Brachialis Workout (Arm Series Part III)


Routine & Variations

Always stretch before working out to loosen and warm up your muscles. Always consult your physician before starting an exercise routine. If you start to feel any exhaustion, pain, or abnormal conditions, stop working out immediately and seek prompt medical attention.

About This Workout

Purpose  - this workout is designed to work your forearm & brachialis each week.

Reps - Try 3-4 sets of each exercise, 10 reps until exhaustion. Focus on increasing your weight gradually. And put occasional variations into your routine. 

Nutritional Information

CO-ED TRAINING - THE MALE EGO IN THE GYM. Men in the Gym. Many men make it difficult for women to workout in the gym. Some take flirting too far. Others, feel insecure with women lifting weights around them. How do women deal with this?

HEALTHY FOODS? HEALTHY SKIN. Food. We eat food that that is good for our body. But do you also eat food that is healthy for your skin? Eating certain types of food can help us improve our skin. Which foods are they?

SUGAR COATED NAMES. Sugar. When our parents were going up, sugar was only called "sugar" - whether it was confectionist sugar or powdered sugar. Now, every year, a new form of artificial sugar is sneaking its way into our supermarket isles. Sucrose, Fructose, Glucose. Deceptive Names and Deceptive Products can get your bodies in trouble. Food Manufacturers beware because we have the details.

For the answers - watch episode 5 of Muscle Beach.

jim10.jpg (16138 bytes) "For most people, focus on working your biceps once a week with your brachialis and your tricep on another day once a week with your forearm. Building forearm strength will help improve your strength for grasping weights. Focusing on increasing your weight gradually. And put variations into your routine. Print out this workout and take it with you to the gym. And well see you soon." - Jim Morrow  of Muscle Beach

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" The arm. You can't develop large arms unless you increase the weight you are lifting. And you can't increase your weight unless you have a strong forearm. But how about the rest of the arm?

"We know about the tricep and the bicep, and we love to work them in the gym. But we often forget that there is a big muscle on the side of the arm between the tricep and bicep - it's called the brachialis.

"Today, we work the last two parts of the arms, parts people often forget to work - the forearm and the brachialis."

- Ryan Moriarty of Muscle Beach



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1. Barbell Wrist Curl

Routine:  for Forearm, with straight bar
Variation: with ez curl bar
or with dumbells

2. Reverse Barbell Wrist Curl

Routine:  for Forearm, with straight bar
Variation: with ez curl bar
or with dumbells

3. Hammer Curls

for the brachialis

4. Reverse Barbell Curls

for the brachialis
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