The perfect forearm routine should consist of exercises not only for wrist extension and flexion but also other important forearm actions. That said, even that doesn't make for a complete forearm routine. To properly train your forearms with a well-rounded routine you need to fill in the blanks of what's missing from those popular forearm exercises and back up your training with science. That's what we do in this video. The problem with wrist curls and extensions is that they only train a fraction of what the forearms are capable of and many people do both of those exercises incorrectly. For example, if you look at palm-side wrist curls you'll see two big mistakes when doing them either resting your elbows on a bench or standing with the bar in front of your thighs. First, the natural load of gravity on both tends to pull the bar down toward your fingers as you fatigue. This is very problematic because we already identified in great detail how tightness in the distal finger tendons is one of the most common causes of medial elbow tendonitis and makes it worse. The second big problem, particularly in the standing curl variation, is the tendency of the biceps to contribute to the curl and take over from the forearms. This will result in a lack of stimulation and development in the forearm muscles. Instead you should turn your hand and perform the pronated wrist curl shown in the video. The advantages of this are not only that it eliminates the biceps contribution to the exercise but it prevents elbow strain. Remember, forearm work is often done several times a week as they have a high tolerance for volume and predominance of slow twitch muscle fibers. Accumulating high volume in a compromised setup will be magnified here and should be avoided. In between sets of this perfect forearm routine you will be performing one of the best activators of the forearm muscles, the farmer's carry. Grab a pair of heavy dumbbells and walk one lap around the gym back to the starting point to perform a second and final set of each exercise. If you're just starting out you can perform just one carry per exercise when switching sides to make overall volume easier. Next you should perform the reverse wrist extensions for the upper forearms, also standing. This is because when you perform them on the edge of a bench you often take the stress off the forearms in their maximally contracted state (not what you want if you're trying to build bigger forearms). When performed standing, I prefer to do them in reverse curls paired with a staggered style of barbell reverse curl to work the brachioradialis (another prominent muscle in the forearms). A complete forearm routine won't forget to include exercises for radial and ulnar deviation as well as supination and pronation to work all the key functions of that area. The deep finger flexors are also integrated to ensure that the importance these muscles play in overall forearm size is not overlooked since all of the muscle bellies are within the forearm itself. Here’s how you build the perfect forearm routine: 1. PRONATED WRIST CURL – 2 x 12-15RM** 2. STAGGER WRIST CURL – 2 x STAGGER TO FAILURE** A. REVERSE WRIST CURLS x 1, 2, 3,4, etc seconds B. REVERSE BARBELL CURLS x 1, 2, 3,4 etc reps 3. RADIAL/ULNAL DEVIATION – 2 x 12-15RM** 4. SUPINATION/PRONATION – 2 x 12-15RM** 5. CLAMP COMBO – 2 x SUPERSETS TO FAILURE** A. CLAMP COMPRESSION TO FAILURE B. ALTERNATING CLAMP COMPRESSION TO FAILURE 6. HANG FROM ARMS TO BURN OUT x 1 MINUTE When you put all of this together in the format I suggest, you're not only going to be working the forearms through their full range of motion but also every function of this joint influenced by multiple muscle groups. Supersets and staggered form allow for an intensification of the routine to ensure you're creating enough overload to ignite growth in those muscles. For more forearm workout videos that also work the brachioradialis and help you build bigger arms, be sure to subscribe to our YouTube channel at the link below and don't forget to turn on notifications so you don't miss a single video. Build Muscle in 90 Days - http://athleanx.com/x/my-workouts Subscribe to this channel here - /athleanxespañol