Chuck Sipes Forearm Training

Oldschool Bodybuilder and Strongman enthusiasts, Chuck Sipes, liked forearm exercises and he felt they have helped him greatly in his ability to bend irons and spikes. There are many types of exercises for building tremendous power into the hands and forearms. Here’s Sipe’s routine that he has followed many times for great progress.

The following routine used Sipe to improve his spike bending ability

Bar Wrist Curl, seated
-4 sets of 12 reps
-Forearms on upper thighs
– Wrists haning off knees
-Slowly with much flexion

Dumbbell Wrist Curl
– 4 sets 12 reps
-Same way as the curl but with dumbell

Dumbell Two-Way Hanging Forearm Curl
-Technique is important
-Sit on bench with elbow and hand resting across upper thighs tword the knees
-Drop other arm over braced forarm and curl wrist both ways as far as you can flex

Squeeze Rubber Ball
-4 sets 20 reps
-Purchase a hard rubber ball
-Just press and squeeze
-Concentrate on putting more and more pressure

Reverse Curl
– According to Sipes terrific exercise forearm builder
-Elbows kept in near body
-Without backbend, palms down
-Curl bar slowly to chest and lower bar gradually to the start position

Sipe recommended to follow this program 4 times a week

Forearm routine for bar bending

Sipes has followed this routine for a number of months to increase the strength in arms and hands for bending bars.

1. Reverse barbell curl, 4 sets, 10 reps
2. Reverse cable curl, 4 sets, 10 reps
3. Dumbbell forearm-wrist curl, 4 sets 10 reps
4. Cheating barbell curl, 4 sets, 10 reps
5. French barbell press, 4 sets, 8 reps

+squeezing hand grips and compressing rubber ball with hands 
– 6 sets of 20 reps for each hand
– Concencrate on deep contracted squeeze


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