good forearm workout

[flyspyder]

i wanna build up these foirearms... whats your fav way?

[Smak]

Hammer curls, reverse curls and wrist curls with straightbar.

[damiongage]

deads....with no wraps

[Papi93]

Modified Hammer Curls (I'll explain if you're interested)
Static Holds for Time with a barbell
Reverse Curls

[JNel04]

Modified Hammer Curls (I'll explain if you're interested)
Static Holds for Time with a barbell
Reverse Curls

feel free to expalin the mod hammer curls and whats a good time of length for the static hold and how many sets? also do u do rev curls with a preacher pad, barbell, or both?

[godkilla]

deads....with no wraps

damn rights

[S.P.G]

i agree with the others ,,,, a good back day ect, ect,

[1819]

good old wrist rolls

[mike132]

i like the broom stick technique. 18" with small hole drilled in the middle. 2 1/2'
clothesline with something to hold the weight on th bottom. throw some weight on palms down hold weight straight out level with shoulders now twist stick like indian burn all the way up and down and reverse.

[Dave321]

it was inevitable...

[1819]

i like the broom stick technique. 18" with small hole drilled in the middle. 2 1/2'
clothesline with something to hold the weight on th bottom. throw some weight on palms down hold weight straight out level with shoulders now twist stick like indian burn all the way up and down and reverse.

thats a wrist roll...

[Mesomorphyl]

it was inevitable...

Yeah, masturbation works for me...

[Papi93]

feel free to expalin the mod hammer curls and whats a good time of length for the static hold and how many sets? also do u do rev curls with a preacher pad, barbell, or both?

I start with them at my sides, in a neutral (hammer) grip. Instead of curling them, I bring the right dumbbell to left pec and vice versa. This explanation may suck but it's the best one I can think of. This will be the heaviest resistance that you have ever curled! It will overload your brachioradialis big time.
Static Holds: Keep their sets the same as you would with the other exercises. 36s or longer holds work well for hypertrophy. You'll be amazed at the amount of weight you will build up to (good ego builder as well).
Reverse curls with a barbell, standing.

[Adam Bomb]

Someone mentioned wrist curls with a straight bar. What about with a e-z curl bar, same results? And how close do you guys have your forearms when doing wrist curls? I've been told everthing from really close to shoulder width.

[JNel04]

I start with them at my sides, in a neutral (hammer) grip. Instead of curling them, I bring the right dumbbell to left pec and vice versa. This explanation may suck but it's the best one I can think of. This will be the heaviest resistance that you have ever curled! It will overload your brachioradialis big time.
Static Holds: Keep their sets the same as you would with the other exercises. 36s or longer holds work well for hypertrophy. You'll be amazed at the amount of weight you will build up to (good ego builder as well).
Reverse curls with a barbell, standing.

i gotch u. actually i've done those b4 just doin hammer curls messin around w/ my form and after i had done it i could really feel it in the forearms.

[JNel04]

Someone mentioned wrist curls with a straight bar. What about with a e-z curl bar, same results? And how close do you guys have your forearms when doing wrist curls? I've been told everthing from really close to shoulder width.

if ur doing them sittin down on a bench ur hands are gonna be pretty close cuz they gotta fit on the bench. if ur standing up doing them behind ur back with a barbell i would think ur arms should be about shoulder with. i've never seen anyone use the EZ curl bar while doin wrist curls.

[Adam Bomb]

I'll sit on the bench but I would keep my legs open a little so that I can rest my wrist shoulder length apart on my thigh. Maybe thats why I don't see much progress. I will use straight bar from now on

[Blown_SC]

deads....with no wraps

Fukk yeah......... then I hit up Hammers at the end of my DL/row/hyper/bi day...