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  1. #1
    Registered User VicTheTank's Avatar
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    Why don't people train their forearms or lower back?

    In almost every article or workout routine I read, I usually never see exercises for forearms, lower back or rear deltoids. Why don't people train these muscles? Are they not important? I usually train them but now I want to know if I should keep training them or not. And I want to know if I'm just wasting more time at the gym or using the time productively.
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  2. #2
    Registered User Drew75's Avatar
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    <--- forearms most important
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  3. #3
    Registered User 13seth's Avatar
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    I agree, people spend time on abs but not lower back? I was on a cruise last week, they had equipment for everything except lower back. Only option was deadlifts with dumbells. A lot of people have back problems, could be a muscle imbalance.
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  4. #4
    Registered User gab514's Avatar
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    Originally Posted by VicTheTank View Post
    In almost every article or workout routine I read, I usually never see exercises for forearms, lower back or rear deltoids. Why don't people train these muscles? Are they not important? I usually train them but now I want to know if I should keep training them or not. And I want to know if I'm just wasting more time at the gym or using the time productively.
    Most of the time the your forearms will develop by doing other exercices like reverses curls, hammer curls, zottman curls. But, for I stil believe it is also important to train them more then that if you want to lift more. For lower back and rear deltoids well these are in my normal routine Lower back is a key part of your back! The rear deltoids as well! They are very important of your body and no you will not waste time training them. Check around for other routines maybe?
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  5. #5
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    Originally Posted by VicTheTank View Post
    In almost every article or workout routine I read, I usually never see exercises for forearms, lower back or rear deltoids. Why don't people train these muscles? Are they not important? I usually train them but now I want to know if I should keep training them or not. And I want to know if I'm just wasting more time at the gym or using the time productively.
    Some people see good forearm development without directly training them. Ditto for calves.

    I've never done any 'forearm training' and when I measured them a few years ago they were over 17". Obviously training them directly would achieve even better results but they were never a weak point so I didn't bother.

    Bottom line, don't worry about what other people are doing. If you have a weak point it makes sense to target it.
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  6. #6
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    Originally Posted by Drew75 View Post
    <--- forearms most important
    lol mr forearm avi.

    I like adding in a workout or two for forearms at the end of my back days.
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  7. #7
    Registered User TBU720's Avatar
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    Ask yourself what these muscles are used for. Your forearms are used to grab things. I am assuming by "forearm exercises" you mean "wrist curls"

    Wrist curls can damage your wrists, because really, theres no functional purpose for flexing/extending the wrist under a heavy load. The joint just isnt really made for that. Now, if "forearm work" means using a grip-trainer, I could get behind that. I just find that between heavy ass deadlifts, shrugs, pullups/pulldowns, power cleans, bench, etc that my forearms get more than enough work.

    Same with the lower back. Lower back muscles (as with ab muscles) are designed as stabilizer muscles. Theres no real function purpose for crunching your abs under a weighted load or extending your spine under a weighted load (in fact the latter can be again dangerous)

    IMO if you want to train abs/low back, you should be doing plenty of bodyweight and/or stability exercises.
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  8. #8
    Registered User Rasputin4's Avatar
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    Deadlifts do a better job of working lower back and forearms than working them directly, imo.

    As for rear delts, they get hit a fair bit during upper pulling movements, but it's a good idea to do one movement for them directly.
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  9. #9
    Registered User -rEvolvEr-'s Avatar
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    My forearms grow way too fast compared to my other body parts. So I don't ever train them, as the bigger my forearms are, the smaller my upper arms appear. Not the illusion I'm seeking.
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  10. #10
    Registered User xraided85's Avatar
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    i work all of these but whem i first started i neglected rear delts and forearms alot so the last few years ive been throwing in extras to catch them up. one guess would be most ppl arent experienced enough to even get to the point of needed these types of exercises, a lot of pepople are just trying to get in better shape period not shape their bodys so it most likely never comes to mind until they are required.
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  11. #11
    Banned Brandon0212's Avatar
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    I train forearms all the time
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  12. #12
    Registered User CircuitDave24's Avatar
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    I work forarms and rear delts but mever lower back... I figure rows deads and squats kill ur lower back enough
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  13. #13
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    Did 295lbs Stiff legged dead lifts today, I can good morning more than I can squat. Guess what never seen my lower back muscles cause I am not under 8% body fat. Kinda hard being motivated to work something you can't see, and for most people will never see.

    Contrary to TBU720's post. I work out lower back for safety reasons. How is having a weak lower back going to prevent injury?
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    Registered User mikil100's Avatar
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    Originally Posted by VicTheTank View Post
    In almost every article or workout routine I read, I usually never see exercises for forearms, lower back or rear deltoids. Why don't people train these muscles? Are they not important? I usually train them but now I want to know if I should keep training them or not. And I want to know if I'm just wasting more time at the gym or using the time productively.

    I dont really workout forearms or lower back, they get hit with other exercises; ie deadlifts. However I make sure as hell to get rear delts in. Something's gotta combat that internal rotation of flys and benches!
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    I trained forearms and lower back tonight on back/biceps day. I train rear delts on shoulder/leg day.
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    Honestly, forearms get a good enough workout from pullups, deads, shrugs, any heavy load without assist etc. and lower back gets shredded with alot of balance work, deads especially, front squats, etc...posterior delts absolutely should be targeted though...as mid/lower/higher traps and lats tend to take over most if not all back workout's loads...anterior not so much because they get drilled pretty hard from most bench/press work even as a synergistic mover.
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    Thumbs down

    Originally Posted by TBU720 View Post
    Ask yourself what these muscles are used for. Your forearms are used to grab things. I am assuming by "forearm exercises" you mean "wrist curls"

    Wrist curls can damage your wrists, because really, theres no functional purpose for flexing/extending the wrist under a heavy load. The joint just isnt really made for that. Now, if "forearm work" means using a grip-trainer, I could get behind that. I just find that between heavy ass deadlifts, shrugs, pullups/pulldowns, power cleans, bench, etc that my forearms get more than enough work.

    Same with the lower back. Lower back muscles (as with ab muscles) are designed as stabilizer muscles. Theres no real function purpose for crunching your abs under a weighted load or extending your spine under a weighted load (in fact the latter can be again dangerous)

    IMO if you want to train abs/low back, you should be doing plenty of bodyweight and/or stability exercises.
    What an ignorant post.
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  18. #18
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    Originally Posted by VicTheTank View Post
    In almost every article or workout routine I read, I usually never see exercises for forearms, lower back or rear deltoids. Why don't people train these muscles? Are they not important? I usually train them but now I want to know if I should keep training them or not. And I want to know if I'm just wasting more time at the gym or using the time productively.
    You're reading bad articles.
    Lower back and rear delts are trained a lot by smart people.....
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