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Forearms respond well to high-rep sets. The high time under tension gives both forearms and upper arms that "full" look. And since high-intensity upper-body exercises can be dangerous because of the two-joint action, a safer approach is limiting weight on fat-grip exercises and focusing on higher reps and longer time under tension. Here's how that can work in a simple one-two punch for the forearms and biceps: * EZ-bar biceps curl: 3 sets of 8-12 reps, moderate weight * Fat-grip EZ-bar biceps curl: 2-3 sets to failure, lighter weight This combination will provide a great pump and cause the metabolic stress that helps break down muscles, forcing them to grow bigger.