{"id":2156,"date":"2023-09-07T06:50:47","date_gmt":"2023-09-07T06:50:47","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=2156"},"modified":"2024-08-21T14:37:35","modified_gmt":"2024-08-21T14:37:35","slug":"best-forearm-workouts-for-bigger-forearms","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/","title":{"rendered":"Best Forearm Workouts for Bigger Forearms"},"content":{"rendered":"\n<p>Can you grow bigger and stronger forearms? You bet.<\/p>\n\n\n\n<p>The forearm muscles often don\u2019t get near as much attention as the biceps or triceps on the upper arm. But for well-toned arms, you want to work them too. What\u2019s more, forearm workouts can improve your grip and have other notable benefits.<\/p>\n\n\n\n<p>So, what are the best forearm workouts? Read on to find out the best forearm workouts without weights and with weights. But first, let\u2019s start with the basics.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#what-are-my-forearms-exactly\" title=\"What Are My Forearms Exactly?\">What Are My Forearms Exactly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#benefits-of-training-forearms\" title=\"Benefits of Training Forearms\">Benefits of Training Forearms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#forearm-muscles\" title=\"Forearm Muscles\">Forearm Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#what-forearm-muscles-do\" title=\"What Forearm Muscles Do\">What Forearm Muscles Do<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#best-forearm-exercises\" title=\"Best Forearm Exercises\">Best Forearm Exercises<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#reverse-curl\" title=\"Reverse curl\">Reverse curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#wrist-roller\" title=\"Wrist roller\">Wrist roller<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#dumbbell-wrist-curl\" title=\"Dumbbell wrist curl\">Dumbbell wrist curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#plate-pinch-hold\" title=\"Plate pinch hold\">Plate pinch hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#towel-pull-up\" title=\"Towel pull-up\">Towel pull-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#fat-grip-deadlift\" title=\"Fat grip deadlift\">Fat grip deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#bottoms-up-kettlebell-carry\" title=\"Bottoms-up kettlebell carry\">Bottoms-up kettlebell carry<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#farmers-walk\" title=\"Farmer\u2019s walk\">Farmer\u2019s walk<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/best-forearm-workouts-for-bigger-forearms\/#takeaways\" title=\"Takeaways\">Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-are-my-forearms-exactly\"><\/span>What Are My Forearms Exactly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Your forearms are the part of your arm between the wrist and the elbow, including the ulna and radius bones. In other words, the lower half of your arm.<\/p>\n\n\n\n<p>The bones of the forearm form a rotational joint at the elbow that enables you to turn your palm up or down. This movement is possible because of the dozen or so muscles in your forearms, which also initiate hand movements.<\/p>\n\n\n\n<p>Blood vessels, nerves, and tendons traverse the forearms, supporting the functioning of the muscles and the other tissues.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"benefits-of-training-forearms\"><\/span>Benefits of Training Forearms<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Training your forearm muscles does more than toning your arms. The key benefit is a stronger grip, which can make your life better in and outside of the gym. Let\u2019s take a closer look at the advantages of doing forearm exercises.<\/p>\n\n\n\n<ul>\n<li><strong>Improve grip strength.<\/strong> A strong grip is useful not only when lifting a barbell or holding dumbbells but during countless everyday activities, from opening jars to carrying heavy bags.<\/li>\n\n\n\n<li><strong>May improve longevity.<\/strong> A<a href=\"https:\/\/www.bmj.com\/content\/361\/bmj.k1651\" target=\"_blank\" rel=\"noreferrer noopener\"> 2018 study<\/a> found a link between a strong grip and longevity. A strong grip can be a sign of good health. It can predict a better outcome in the face of cardiovascular disease or cancer.<\/li>\n\n\n\n<li><strong>Enhance your performance at the gym. <\/strong>Rows and deadlift variations are only two examples of exercises that require a strong grip. Better grip strength will enable you to do more reps with these exercises.<\/li>\n\n\n\n<li><strong>May reduce your injury risk. <\/strong>Whether at home or the gym, strong forearms and the strong grip that comes with them can help keep you healthy. For example, a<a href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.1177\/2333721418760122#:~:text=The%20results%20show%20that%2C%20before,months%20prior%20to%20follow%2Dup.\" target=\"_blank\" rel=\"noreferrer noopener\"> weaker grip is associated with a higher risk of falls<\/a> in older adults.<\/li>\n\n\n\n<li><strong>Helps you develop other muscles. <\/strong>Forearm exercises tend to work other muscle groups at the same time.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"forearm-muscles\"><\/span>Forearm Muscles<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The forearms consist of<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6704193\/#:~:text=There%20are%2019%20muscles%20in,and%20deep%20groups%20%5B2%5D.\" target=\"_blank\" rel=\"noreferrer noopener\"> 19 muscles<\/a> grouped into intrinsic and extrinsic muscles. While the extrinsic muscles flex and extend the fingers, the intrinsic ones move the forearm.<\/p>\n\n\n\n<p>The forearm muscles include:<\/p>\n\n\n\n<ul>\n<li>the pronator teres and the pronator quadratus, which turn the palm down<\/li>\n\n\n\n<li>the palmaris longus and the flexor carpi radialis and ulnaris, which flex the wrist<\/li>\n\n\n\n<li>the flexor retinaculum, which helps move the hands and fingers<\/li>\n\n\n\n<li>the extensor carpi radialis and ulnaris muscles, which extend the hand<\/li>\n<\/ul>\n\n\n\n<p>Do you have to remember all these forearm muscles to do forearm workouts? Not really. We\u2019ll show you in a bit the best forearm workouts with and without weights.<\/p>\n\n\n\n<p>But first, let\u2019s take a closer look at what the forearm muscles do.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-forearm-muscles-do\"><\/span>What Forearm Muscles Do<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The forearm muscles<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536975\/#:~:text=The%20muscles%20of%20the%20forearm,supinating%20the%20radius%20and%20ulna.\" target=\"_blank\" rel=\"noreferrer noopener\"> move the elbow, forearm, wrist, and fingers<\/a>. They enable you to raise the back of your hand, bend your palm inward, and rotate the palm up and down. Forearm muscles also determine grip strength.<\/p>\n\n\n\n<p>By abducting and extending the wrist and flexing the hand, fingers, and elbow, the forearm muscles play a key role in everyday movements.<\/p>\n\n\n\n<p>We\u2019re talking about muscles that are not only useful at the gym but that you can count on every day. Forearm muscles may not usually get as much press as the biceps or triceps. But without them, your arms and hands wouldn\u2019t be the powerful and efficient tools that they are.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"best-forearm-exercises\"><\/span>Best Forearm Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Having strong forearms is important, that much is clear. So, what are the best forearm workouts you can do? Whether you\u2019ve done forearm exercises before or are just getting started, our selection of exercises has you covered.<\/p>\n\n\n\n<p><strong>Important: <\/strong>Start with a comfortable weight to <a href=\"https:\/\/joggo.run\/blog\/injury-prevention-for-running-enthusiasts\/\" target=\"_blank\" rel=\"noreferrer noopener\">avoid injury<\/a>. Also, make sure to rest a minute or so in between sets.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"reverse-curl\"><\/span>Reverse curl<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Unlike standard curls, which work your biceps, reverse curls target your forearm muscles. More specifically, the reverse curl exercises mainly work your brachioradialis, one of the biggest forearm muscles.<\/p>\n\n\n\n<p>Doing this exercise is an effective way to grow bigger forearms. To get started, you need an easy bar or barbell. You can also use dumbbells.<\/p>\n\n\n\n<p>1. Stand with your feet apart, under your shoulders.<\/p>\n\n\n\n<p>2. Grip the bar with an overhand grip and thumbs tucked next to your fingers.<\/p>\n\n\n\n<p>3. Curl the bar in front of your chest, as far as your elbow would bend. Ensure your elbows stay tucked in.<\/p>\n\n\n\n<p>4. Lower the weight to the initial position with a controlled movement.<\/p>\n\n\n\n<p>5. Start with 12 reps and 2 to 3 sets.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"wrist-roller\"><\/span>Wrist roller<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Next up is one of the best forearm workouts for men and women who want to develop toned forearms and improve grip strength. The wrist roller exercise can give your forearm flexors and extensors a serious burn.<\/p>\n\n\n\n<p>For it, you\u2019ll need a wrist roller, a device made of a bar with a cord to which a weight is attached.<\/p>\n\n\n\n<p>1. Add a manageable weight to the roller, such as a 5-pound plate.<\/p>\n\n\n\n<p>2. Hold the wrist roller with the knuckles toward you and stand with your feet apart at hip-width.<\/p>\n\n\n\n<p>3. Bring the roller to the height of your shoulder with a slow rise.<\/p>\n\n\n\n<p>4. Begin rolling the weight with one wrist.<\/p>\n\n\n\n<p>5. Continue to roll the weight with the other wrist.<\/p>\n\n\n\n<p>6. Alternate wrists in this way until the weight is up.<\/p>\n\n\n\n<p>7. Carry the movement in reverse to bring the weight down, alternating wrists again.<\/p>\n\n\n\n<p>8. Do 10 to 12 reps. One set is enough to begin with until you build strength.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"dumbbell-wrist-curl\"><\/span>Dumbbell wrist curl<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Now here\u2019s one of the most popular forearm workouts with dumbbells. The dumbbell wrist curl is a good exercise for beginners as you can start with light weights. With this exercise, you\u2019ll be working your arms one at a time.<\/p>\n\n\n\n<p>1. Sit on a bench or chair, holding a dumbbell in one hand with the palm facing up.<\/p>\n\n\n\n<p>2. Place your other arm on your thigh with the palm up.<\/p>\n\n\n\n<p>3. Curl the weight up using the movement in your wrist.<\/p>\n\n\n\n<p>4. Lower the weight toward the ground for as long as you feel a comfortable stretch and your wrist is fully extended.<\/p>\n\n\n\n<p>5. Repeat the movement for a total of 15 reps per set. Then switch to the other arm. Do up to 2 sets.<\/p>\n\n\n\n<p><strong>Tip: <\/strong>For an exercise that works both your biceps and your forearms, try hammer curls.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"plate-pinch-hold\"><\/span>Plate pinch hold<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ask a fitness coach, \u201cWhat are good forearm workouts with weights?\u201d and you\u2019re going to hear about plate pinch holds. You can do this exercise alongside other home forearm workouts, provided you have two 5 to 10-pound wide-rimmed plates at home.<\/p>\n\n\n\n<p>1. Grab the weights and place them together.<\/p>\n\n\n\n<p>2. Grip the plates with your fingers. Hold them well to prevent them from slipping.<\/p>\n\n\n\n<p>3. Lift the plates carefully from the ground and hold them for several seconds. If you start to feel you may drop them soon, bend your knees and lower the plates on the floor with a controlled movement.<\/p>\n\n\n\n<p>4. Repeat 10 times and then switch to the other arm.<\/p>\n\n\n\n<p>5. Do 2 sets, to begin with.<\/p>\n\n\n\n<p><strong>Caution: <\/strong>Don\u2019t hold the plates for longer than it\u2019s safe, or they may slip from your hands and risk causing injury to your legs or feet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"towel-pull-up\"><\/span>Towel pull-up<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Already familiar with pull-ups? Towel pull-ups significantly increase the challenge. They\u2019re one of the toughest forearm workouts without weights. They also activate just about every muscle in your upper body. It can also be included as part of shoulder workouts for men and women.<\/p>\n\n\n\n<p>For this exercise, you need a pull-up bar in addition to the towel. So, how do you do it?<\/p>\n\n\n\n<p>1. Hang a towel over the pull-up bar.<\/p>\n\n\n\n<p>2. Grip one end of the towel in each hand.<\/p>\n\n\n\n<p>3. Let yourself hang from the towel, bringing your legs up.<\/p>\n\n\n\n<p>4. Pull yourself up so that your chin goes above your hands.<\/p>\n\n\n\n<p>5. Do 6 to 12 reps if you can.<\/p>\n\n\n\n<p>If you can\u2019t pull yourself up, don\u2019t feel bad about it. Keep hanging from the towel for as long as you can. This alone will work your grip.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"fat-grip-deadlift\"><\/span>Fat grip deadlift<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Fat grips are what they sound like: they increase the diameter of the barbell to up the challenge on your grip. By doing so, they work your forearms more than a standard grip would.<\/p>\n\n\n\n<p>For this exercise, you need a barbell to which you apply thick grips. Place the grips at the same width as for a normal deadlift. Make sure the opening faces up.<\/p>\n\n\n\n<p>1. Start with your feet at shoulder width. Your toes should be on the other side of the bar.<\/p>\n\n\n\n<p>2. Bend your knees and lean forward, engaging your core.<\/p>\n\n\n\n<p>3. Grab the bar with an overhand grip.<\/p>\n\n\n\n<p>4. Stand up tall, pushing your feet into the floor and pulling the weight.<\/p>\n\n\n\n<p>5. At the top of the movement, squeeze your abs and glutes.<\/p>\n\n\n\n<p>6. Bring the barbell back to the floor, bending your knees and keeping the bar close to complete a rep.<\/p>\n\n\n\n<p>7. Start with 6 reps and 2\u20133 sets.<\/p>\n\n\n\n<p><strong>Tip:<\/strong> For a simpler variation of this exercise, use a kettlebell.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"bottoms-up-kettlebell-carry\"><\/span>Bottoms-up kettlebell carry<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Next on our list is an exercise that is simple while remaining challenging enough to give your forearm muscles a good workout. This exercise can also strengthen your shoulder joint and help improve your posture and stability.<\/p>\n\n\n\n<p>The only piece of equipment you need to do it is a kettlebell. You may find it easier to do it outdoors or in a large room.<\/p>\n\n\n\n<p>1. Stand straight, holding a kettlebell in one hand.<\/p>\n\n\n\n<p>2. Lift the weight in front of your shoulder up to your chin height. Ensure the bottom of the weight is facing the ceiling and the horn is sitting in your palm.<\/p>\n\n\n\n<p>3. Grip the weight tight and walk slowly with your elbow bent at 90 degrees for as long as you feel comfortable. In a narrow space, you can do laps.<\/p>\n\n\n\n<p>4. Lower the weight gently and switch hands.<\/p>\n\n\n\n<p>5. Repeat 3 to 5 times with each hand.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"farmers-walk\"><\/span>Farmer\u2019s walk<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The farmer\u2019s walk strengthens your whole body, including your forearm muscles. You can count on it as one of the simplest and most effective forearm dumbbell workouts for beginners. You can also do it with kettlebells \u2013 you need two.<\/p>\n\n\n\n<p>1. Grab a dumbbell in each hand. Your arms should be straight down your sides.<\/p>\n\n\n\n<p>2. Engage your core.<\/p>\n\n\n\n<p>3. Walk to a set point or do laps, keeping your posture straight.<\/p>\n\n\n\n<p>4. Keep on going until your grip begins to fail.<\/p>\n\n\n\n<p>5. Place the weights carefully on the floor before they slip.<\/p>\n\n\n\n<p>6. Do up to 3 sets.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaways\"><\/span>Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before you start trying the forearm workouts above, here are some things to remember:<\/p>\n\n\n\n<ul>\n<li>Start with low weights and handle them carefully to avoid slips and accidents.<\/li>\n\n\n\n<li>Integrate forearm exercises into your weekly <a href=\"https:\/\/joggo.run\/blog\/strength-training-for-runners-workouts-to-include-in-your-exercise-routines\/\" target=\"_blank\" rel=\"noreferrer noopener\">strength training<\/a> to see results.<\/li>\n\n\n\n<li>Pay attention to your grip \u2013 it\u2019s often what makes all the difference.<\/li>\n\n\n\n<li>Invest in quality weights like kettlebells, dumbbells, and barbells to do the best home forearm workouts.<\/li>\n\n\n\n<li>Don\u2019t do forearm workouts if you have elbow, wrist, or hand pain or any <a href=\"https:\/\/joggo.run\/blog\/common-runners-foot-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\">other injury<\/a> that affects your arms or grip.<\/li>\n<\/ul>\n\n\n\n<p>For best results, plan your forearm workouts and keep putting in the work! Bigger forearms are inevitable.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\">Wilschut ED, Rotmans JI, Bos EJ, et al. &#8211; Supervised preoperative forearm exercise to increase blood vessel diameter in patients requiring an arteriovenous access for hemodialysis: rationale and design of the PINCH trial.&nbsp;<em>The Journal of Vascular Access<\/em>. 2018;19(1):84-88. doi:<a href=\"https:\/\/doi.org\/10.5301\/jva.5000826\">10.5301\/jva.5000826<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\">Roger&nbsp;Menta&nbsp;DC &#8211; The Effectiveness of Exercise for the Management of Musculoskeletal Disorders (2015) <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0161475415000640\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0161475415000640<\/a>  <\/li>\n\n\n\n<li class=\"has-small-font-size\">Green, D., Cheetham, C., Mavaddat, L., Watts, K., Best, M., Taylor, R. and O&#8217;Driscoll, G., 2002. Effect of lower limb exercise on forearm vascular function: contribution of nitric oxide.&nbsp;<em>American Journal of Physiology-Heart and Circulatory Physiology<\/em>,&nbsp;<em>283<\/em>(3), pp.H899-H907.<\/li>\n\n\n\n<li class=\"has-small-font-size\">Walsh, J.H., Bilsborough, W., Maiorana, A., Best, M., O&#8217;Driscoll, G.J., Taylor, R.R. and Green, D.J., 2003. Exercise training improves conduit vessel function in patients with coronary artery disease.&nbsp;<em>Journal of Applied Physiology<\/em>,&nbsp;<em>95<\/em>(1), pp.20-25.<\/li>\n\n\n\n<li class=\"has-small-font-size\">Van Beekvelt, M.C., Shoemaker, J.K., Tschakovsky, M.E., Hopman, M.T. and Hughson, R.L., 2001. Blood flow and muscle oxygen uptake at the onset and end of moderate and heavy dynamic forearm exercise.&nbsp;<em>American Journal of Physiology-Regulatory, Integrative and Comparative Physiology<\/em>,&nbsp;<em>280<\/em>(6), pp.R1741-R1747.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Can you grow bigger and stronger forearms? You bet. The forearm muscles often don\u2019t get near as much attention as&#8230;<\/p>\n","protected":false},"author":5,"featured_media":2220,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"22","inline_featured_image":false,"footnotes":""},"categories":[22,20],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/2156"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=2156"}],"version-history":[{"count":18,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/2156\/revisions"}],"predecessor-version":[{"id":3595,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/2156\/revisions\/3595"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/2220"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=2156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=2156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}