Arm Exercises - Forearms
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John Basedow is the creator of the best-selling Fitness Made Simple video series, which has helped to improve the bodies and lives of thousands of men and women. From starting out in his parent’s basement to being seen on television sets across the country and deemed a “pop culture icon” by the media, John’s journey is an American dream come true “rags to riches” story. Fueled by an undying persistence and his personal motto “believe in yourself and you can accomplish anything”, John has achieved international recognition and created a media empire with Fitness Made Simple, which includes DVD's, CD’s, supplements, and infomercials all aimed at raising awareness about the importance of making fitness a part of your life. John has been featured on numerous TV and radio shows as well as in print media ranging from the Los Angeles Times to the National Examiner. In fact, The New York Times places him alongside NASCAR and figure skating in the contemporary pantheon of “great American sports television phenomena” and Muscle & Fitness Magazine named him the top infomercial star of the past 10 years. In addition to being a model that’s graced the pages of many major magazines, John’s also a well respected columnist and author of Fitness Made Simple: The Power to Change Your Body & Life, his book, published by literary powerhouse McGraw-Hill, that details his personal story and highlights his complete exercise and nutrition program. He’s a frequent guest on FOX News Channel, a regular on the popular Sirius/XM Radio program Covino & Rich and a new personality on the national cooking series Taste This TV. Along with being a spokesmodel for Chamonix Skincare and Energize sports drink, John works with various charities, including the American Heart Association and the American Diabetes Association, for which he received an award and was the Honorary Spokesperson at their StepOut Walk To Fight Diabetes. John currently hosts & produces a popular YouTube show called New Media Stew, which started in August 2010 and features Motivational Minutes, Celebrity Nuggets Of Wisdom, Fit Tips, WTF segments, movie reviews, current event coverage and viewer interaction. John also speaks at the prestigious NAVEL Health & Wellness Expos and motivates people of all ages, from teenagers to grandparents, to follow their dreams with his popular Power To Change Your Body & Life Seminars. As John says, “If you can think it, you can do it. Don’t listen to negative people. If you focus on your goals, work hard and never quit, you can achieve anything.”
Arm Exercises - Forearms
This video will show how to do arm exercises and forearms exercises in John Basedow's awesome arms workout.
Transcripts
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.
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