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In a recent video on his YouTube channel, the coach Eugene Theo demonstrates a full arm day workout, with a particular focus on how you train your wrists and forearms for maximum strength.
Start by targeting your biceps with a set of dumbbell curls, performing the exercise for 8 reps, then 6, then 4, making sure to execute a slow, controlled negative in the second half of the rep. “These group sets are a great way to increase intensity and give you more effective reps in a short amount of time,” explains Teo.
Between each descending set of curls, Teo kneels down for an active rest period in the form of wrist extensor stretches. “I’m really thinking about pushing hard against the ground on the backs of my hands,” he says, “to really stretch the muscles on the backs of my wrists, all the way down to the backs of my forearms and into my elbows.” .
With his biceps pumped and his wrists properly warmed up, Teo moves on his triceps, with a set of 8 bodyweight skull crushers, performed leaning against a wall. “If this is too easy for you, you can play by moving your feet further back, reaching deeper, stopping at the bottom, and lowering your hands,” he says.
Between sets, Teo performs ulnar drifts using a pole, doing 5 reps on each side. “Keep it as smooth and controlled as possible,” he says. “You’ll be surprised how hard it is to stabilize this, it’s one of these areas that doesn’t get much training in traditional exercises.” He follows this with 5 wrist twists to each side, bending both pronation and supination in the same movement. “You’re going to be tempted to rush it, but you want to do everything you can to keep it slow and smooth and controlled.”
Teo ends the session with wrist rollers, attaching a light weight to the pole with a band and then rolling the bar up with his hands until the band is completely wrapped around it and then back down.
He recommends performing each exercise with no breaks in between, taking a 2-3 minute break between rounds, for a total of 3-5 rounds. For beginners, Teo suggests starting with 1 or 2 rounds.
Philip Ellis is a UK freelance writer and journalist who covers pop culture, relationships and LGBTQ+. His work has appeared in GQ, Teen Vogue, Man Repeller, and MTV.
