Ronnie Coleman Forearm Workout

Ronnie Coleman’s forearm workout is still famous because he is the most renowned bodybuilder. He owns the title of Mr. Olympia eight times without losing a single competition. His dedication and hard work have made him the King of bodybuilding. However, the thing that he always follows is the complete love for his workout. He workout five days a week, but sometimes it may exceed and continue to twice a day.

Ronnie Coleman is also known as Now among bodybuilders. He started his bodybuilding career after joining the Metroflex gym. He trained himself and won the Mr. Texas title for heavyweight and overall categories. His struggle and effort made him the eight times winner of Mr. Olympia from 1998 to 2005.

The amazing fact is that he defeated his trainer and became a professional bodybuilder. However, there are many victories on his winning list, but he won every battle with the best places and became a heartthrob among bodybuilding lovers.  His consecutive wins in Mr. Olympia are a record in itself and a significant victory for a bodybuilder.

He retired from bodybuilding but still practices his workout routine to keep his body healthy, fit, and chiseled. There are different exercises in Ronnie Coleman’s

workout plan that he utilized to maintain his body strength. In addition, he adds dumbbells, weight lifting, and exercises as a whole process. In this article, we will cover Ronnie Coleman’s forearm workout to serve your queries.

Ronnie Coleman 2021 Stats

Ronnie Coleman Forearm Workout Routine

Ronnie Coleman’s bodybuilder has something special that makes him eight times the winner of Mr. Olympia. Yes, he has the gust to do hard workouts to get the strength. He used the 6-day workout split to boost body fitness.

Ronnie Coleman’s back, chest, abs, triceps, calves, shoulders, and forearm workout routine. But, we primarily focus on the Ronnie Coleman forearm workout in this article and give you an idea about the rest of the exercises for better comprehension. He used to add the following exercises in his workout to support forearms fitness. 

• Dumbbell Wrist Flexion
• Dumbbell Wrist Extension
• Reverse Curl
• Hammer Curl
• Chin-Up
• Pull-Up Bar Hang

These are the exercises that Ronnie Coleman’s forearm workout includes. So, without wasting time, let’s begin with the details that you can use for your forearm health as well.  

Dumbbell Presses

Dumbell presses help to maintain the overall strength of your forearms. The use of flat, incline, decline, superset, and giant sets can keep the forearms stronger. Some different angles and movements can be used with various machines and cables.  

Dumbbells not only help to make forearms stronger and muscular but also keep the muscles in shape. Using the dumbbells is a trick because if you do not use them properly, you will tear up your muscles. Ronnie Coleman prefers more weight with more care to keep the forearms stronger. 

Seated barbell military press

A seated barbell military press is the best option to increase muscle size and strength. Ronnie Coleman uses the seated barbell military press to develop the core movement and support body posture.  This exercise is basically for the back, but it helps forearm strength. Ronnie Coleman’s back workout includes 3-5 sets of 8-20 reps. This will boost the back, shoulder, and forearms power as a whole. 

Standing DB Lateral Raise

This exercise is relatively easy to do but beneficial in many ways. You have to hold one dumbbell in each hand and stretch your arms to the side. Next, make your grip more robust and firmer by holding the handles through your fingers and palms. 

Now, pull your shoulders down and back along with abdominal muscle contraction. Ronnie Coleman uses the standing DB lateral raise with 3-5 sets and 8-20 reps in his workout. 

Barbell Front Raises

By adding 3-5 sets of 8-20 reps of barbell front raise, Ronnie Coleman's workout proceeded to gain strength for the forearm. You have to keep your feet at the width of your shoulders.

Hold the bar to the front of your thighs and lift slowly until it reaches equal to your shoulder. Slowly lower the bar and repeat it as per your body strength, or you can try Ronnie Coleman's frequency for the workout.

Rear Delt Pec Dec

Rear Delt Pec Dec is one of the exercises that can keep your forearms stronger and aid in shoulder and back strength gain. Try to sit on the pec deck and keep your back on the front side. 

Hold the handles in the forward position and move the arms outward and backward. Keep separating the arms and make sure to squeeze the shoulder blades consistently for a settled movement.

Bent-over DB rears delt raise.

You will be amazed to hear the best thing about this workout: you will improve back and shoulder muscles strength and the forearm. Try to add 3-5 sets of 8-20 reps in this exercise.

They are socially focused on the posterior deltoid muscles and keep you more muscular and fit at the same time. However, this exercise requires shoulders movement that moves your arms as well. So, enjoy dual perks to keep your shoulder and forearms healthy simultaneously. 

Standing DB shrugs

By using dumbbell shrugs, you can build your upper back and shoulder muscles along with forearm strength. They can help to tone your upper back muscles, improve forearm muscles strength, and make your posture even better. Ronnie Coleman has 3-5 sets with 8-20 reps to keep his forearms strong like a rock. 

Last Words

Ronnie Coleman is a professional bodybuilder who belongs to America. He is retired from bodybuilding but still regarded as the most worthy bodybuilder. The Now is his nickname, and he won the Mr. Olympia title consecutively eight times. 

He loves bodybuilding, and his hard work has paid him back by sustaining the title for eight years. We have discussed Ronnie Coleman's forearm workout in this article, along with detailed facts about how he does and how you can use it beneficially.  Make sure to use the workout as per your body strength and merge it with a healthy diet and sleep to get the best results.

References:
1- Youtube (featured image)