Massive Forearms / Flexors - Tire Flipping, Best Forearm Exercise
Tire flipping is the best exercise to build massive forearms, it's the best forearm flexor workout. The flexors (Palmaris Longus, Flexor Carpi Radialis, and Flexor Carpi Ulnaris) are the muscles that curl the palm in, they are seen when looking at an arm with the palms up. Tire flipping will also give you a stronger grip that is needed for such sports as football or wrestling.
I had a very difficult time in putting some meat on my forearms, I tried just about anything. Tire flipping like the one I mention below solved my problem. The below workout should not only give you a great workout but also massive forearm flexors.
Below are 4 tips on how to get started:
1. Before starting to tire flip. Make sure to build some back strength. Best way to do this is to do Romanian Deadlifts, or any type of deadlift. When starting out with Romanian Deadlifts make sure to keep your back straight and start out will low weight. One can injure their back if proper form and too much weight is used while performing Romanian Deadlifts. I usually do 3 to 5 sets of Romanian Deadlifts from 10 to 15 reps each. If you have never done Romanian Deadlifts or any other type of Deadlift then I would do these for at least a month before moving on to tire flipping.
2. Tire flipping form. Make sure not to round your back when picking up the tire, try to use a regular deadlift with bend knees. Try not to use your biceps, using biceps can rip the bicep causing an injury since it is a small muscle. Pick up the tire in a similar way as doing a deadlift trying to aim at a 45 degree angle forward following by a quick shoulder shrug, use your knee for assistance if needed, and then rotate your hands to push the tire forward.
3. Tire type. Best place to flip a tire is outside. When starting out use a light tire and concentrate on form. After you get in a habit of using good form you can move on to a heavier tire. If you have a new or slightly used tire then you can go heavy because it will be easier to get a grip. The best tire for the forearm flexors is a used worn out tire that is difficult to get a grip on, it does not have to be as heavy as a new or slightly used tire. A tire that is difficult to grip will get the forearm flexors to work overtime. If you only have a new tire that you want to make difficult to grab than use it when it's wet and slippery, for example, after it rains. Have to be careful here, form is of most importance to avoid a back injury. The more difficult it is to grab a tire the more one will concentrate on grabbing it instead of form. Make sure not to round your back. After some time your tire may become light because you're getting strong. If you do not have a heavier tire you can move up too than you can try and use a difficult grip, for example, grab the tire with three fingers, flip the tire with one hand, or put something on your hands like motor oil to make the tire more difficult to grip. After some time of tire flipping you will get to know tires very well and eventually will notice tires everywhere that can be flipped.
4. How often and how long to tire flip. One day a week for 30 min to 1 hour is enough. If a tire is heavy I choose to do about 10 to 15 sets of 5 each. With a heavy tire I get a better back and hamstring workout but I still feel the forearms working. With a lower weight hard to grip tire I will do about 10 to 15 sets of as many reps as I can. Forearms like high reps for growth, which is why lower weight hard to grip tire is the way to go. After each workout your forearm flexor muscles most likely will be sore for several days. During that time try to give them some rest and let them grow.
For massive forearm extensors (Extensor Carpi Ulnaris and Extensor Carpi Radialis Brevis) try the below.
Hammer Curls: 4 sets of 10 to 20 reps - one minute rest
Reverse Barbell Curls: 4 sets of 10-20 reps - one minute rest
Palms Down Wrist Curl on a Bench: 4 sets of 15-20 reps one minute rest