06 Oct Roelly Winklaar Forearm Workout Routine and Tips for Beast-Like Biceps
Flexing your forearms has no point if it is nothing like Roelly Winklaar!
IFBB bodybuilder Roelly Winklaar made his beast-like presence more interesting by flaunting his unmatchable physique.
Indeed, we’re talking about his outstanding gains and the flexors of his forearm which seem virtually unmatched.
The bodybuilder burst on the pro bodybuilding scene in early 2010 and since then he has been impressing his fans with his incredible physique. Popularly called “The Beast”, Roelly Winklaar stands out among other bodybuilders.
The beast-like arm of Roelly has made a lot of fans look for the routine he follows to get such big, giant-like arms and triceps.
Roelly always wanted to pose with a side shot with both arms thrust in front of him. His dream was to show off both his triceps and his astounding biceps like Arnold Schwarzenegger.
This dream made him work immensely and thanks to his genetic makeup, he finally got an unmatchable forearm, triceps, and biceps.
Some young enthusiasts also want to build arms like him and look for Roelly Winklaar forearm workout routine. Do you have an idea of the forearm size Roelly Winklaar owns?
Roelly Winklaar Forearm Size
Although built under 5’7”, this Dutch bodybuilding icon owns 24 inches large biceps during the off-season. However, he shared that during competition his arms measure in at 23 inches and his forearms 20 inches.
So, what exercises does the bodybuilder follow to get such an incredible size?
The Holland Hulk mentioned that he was a gymnast when he was young and has gifted genetics which helped in gaining such a forearm.
Here are some of the workouts Roelly Winklaar performs to increase his forearm size.
Roelly Winklaar Forearm Workout – Top 5 Exercises
Image source: Roelly Winklaar Instagram
Forearm exercises are usually performed to strengthen wrists and arms, and Roelly performs to increase size too. Roelly believes in performing 5 sets of each exercise to help them grow quickly.
Winklaar states that performing the regular workouts you’re already doing in the gym helps in improving forearm and grip strength.
Some of the basic workouts that Roelly Winklaar training routine contributes deadlifts, chin-ups, pull-ups, and other arm-oriented exercises.
This workout naturally helps in building forearm strength by using body weight. Also, the bodybuilder gives one day straight to target one body part, henceforth for the arm he works on Friday.
However, when it comes to Roelly Winklaar forearm workout routine the bodybuilders perform the 5 sets of all the below-mentioned workouts.
#1. Incline Dumbbell Press
In order to perform an incline dumbbell press forearms play a role in stabilizing the dumbbells throughout the movement.
Roelly pushes his efforts and limits by lifting a heavy weight that helps strengthen his forearm and wrists. He performs 5 sets of 8–12 reps of the workout to train the overall arm and chest.
#2. EZ Curl Bar Skull Crusher
Roelly Winklaar forearm workout routine also includes an EZ curl bar skull crusher, that primarily targets the triceps.
But in order to hold the tight grip forearm plays a significant role. The high-weight training helped increase Roelly Winklaar arm size along with benefitting forearm strength.
He performs 5 sets of 8–12 reps to emphasize the arm’s appearance and strengthen forearms.
#3. Standing Arm Preacher Curl Machine
Although Preacher Curl isolates Biceps, it also helps in building massive strength in your forearm, mentioned Roelly.
He used to perform 5 sets of 10–15 reps of the Standing Arm Preacher Curl Machine to grow forearms and forearm muscles.
He mentioned that every time you extend and flex your biceps, it also stretches forearm muscles and these slow-twitch muscle fibers help them to grow.
#4. Hammer Strength Press
Roelly Winklaar forearms certainly grab attention as the bodybuilder trains them properly. He performs Hammer Strength Press with heavy weights that eventually help in strengthening his forearm.
The gripping engages the forearm muscles, including the wrist flexors and extensors, as they work to stabilize the weight and handlebars. Furthermore, the slow movement of muscle fibers also helps forearm muscles to grow.
#5. Hammer Dumbbell Curls
Last, on Roelly Winklaar forearm workout is the Hammer dumbbell curl. The IFBB bodybuilder practices hammer curls once a week with 5 sets of 10/15 reps of the training.
He believes that if the movement is done correctly it helps in increasing bicep strength and Size. Furthermore, it also improves wrist stability and forearm strength.
Along with these, Roelly Winklaar arms workout also helps in growing his immense biceps, triceps, and forearms.
He used to train under the guidance of Sibil ‘Grandma’ Peeters, which helped him to learn proper form and technique for every move.
Along with indulging in the strenuous workout sessions he also added some helpful tips for forearm workouts.
Roelly Winklaar Tips for Forearm Workout
Roelly encourages his followers by providing helpful tips to grow forearm muscle and size. Keeping your food intake in check is the first advice Roelly has given to get active results in bodybuilding.
Further, he also mentioned taking care of protein intake to repair muscle tissue. Some of the additional tips he suggested to get perfectly defined arms are:
#1. Do Cardio Every Day
After performing his weight training he always does some cardio to avoid fat accumulation on the body. He advised the exact same as a wonderful tip for overall fitness.
#2. Feed the Muscles Properly
Roelly suggested always keeping your eye on essential nutrients and other essential fibers and supplements to feed muscle properly to grow.
#3. Combine Exercises
In order to get a solid pump, Roelly Winklaar forearm workout routine combination of machine sessions, dumbbell exercises, and some plate workouts.
#4. No Break Rule Between the Sets
While performing the combination of sets he avoids taking breaks while jumping from one exercise to another.
#5. Don’t Forget to Do Bench Dips
Although it looks old-fashioned, Winklaar Warrior suggests doing bench dips. I believe it’s an effective way to give your body additional push with body weight. He does 35-40 reps that blow out his triceps.
#6. Drop Sets
Roelly prefers doing drop sets on the last set of his exercises. This eventually helps in pushing more pumps leading to an impactful appearance.
Undoubtedly, Roelly Winklaar has a lot of muscle mass to maintain and that’s why he needs to follow an active diet and workout routine. That’s why the bodybuilder always used to say that;
Train like Beast to Flex like Hulk!
All you need to be consistent with your routine and follow up on a great diet plan. Like Roelly Winklaar, you can get an incredible physique naturally.
According to Winklaar, he doesn’t hold himself to certain rest periods between sets. Even while taking rest he probably takes 30 to 45 seconds between sets.
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