forearm exercise

[wini]

i know the wrist curl,but what is the technique 4 this?and how can i get veins at the front

[beuleux]

Technique as allways it a full range of motion,extend your fingers and let the bar roll al the way down to the end before each curl mvement. (I think thats what youre asking anyway). As for viens that is pretty much genetic you iether vasular or youre not, bodyfat plays a part to an extent but not much as men carry very little fat on thier forearms.

[IBdmfkr]

What makes you think you need to work forearms?
They are a support/gripping muscle, as your back and arms get stronger they are forced to grow to keep up with the weight that is being supported, JMO.

I've never isolated forearms and ppl make comments about them.

[zodiac666]

i train forearms every time i do back, since they're already pretty exhausted i just blast them all the way to failure at the end of my workout. it definitely wont hurt anything. i do 3 sets superseted back and forth without stopping of standing behind the back barbell forearm curls and seated front dumbell forearm curls. and like beuleux said just make sure you get a full range of motion, good contraction and do the exercises slowly so your form doesnt get all fvcked up.

[S431M7]

wrist curl alone will not increase the size of your forearms. I have done that for months and didn't gain any significant size. But guess what work for my forearm strength and size: Military press, bench press, and barbell curl. In my opinion if u need to increase your forearm size, then incorporate compound workout that target multiple muscle areas. Give it a try, pal.

i know the wrist curl,but what is the technique 4 this?and how can i get veins at the front

[Ufa]

Next time you are on the treadmill use dumb-bells. Just build up.
You can do so many kinds of different exercises that it makes
the most boring (cardio) time go by faster. I do dozens
of different exercises with just 10 lbs. I go about an hour. It also
helps increase the pulse rate. Then when you get off do the 40, 50, 60's.
You will get arms. Guaranteed.

[beuleux]

What makes you think you need to work forearms?
They are a support/gripping muscle, as your back and arms get stronger they are forced to grow to keep up with the weight that is being supported, JMO.

I've never isolated forearms and ppl make comments about them.

I disagree, although gripping will have some effect because as you rightly say they help with your grip but this is controlled by the flexor digitorum muscles which lie underneath the main bulk of the forearm muscles flexor capri radialis/ulnaris which are much stronger and flex the wrist, so I would say one does need to incorporate specific forearm exercises. You are a lucky man to have naturally big forearms but looking at your quads its not surprising LOL

wrist curl alone will not increase the size of your forearms. I have done that for months and didn't gain any significant size. But guess what work for my forearm strength and size: Military press, bench press, and barbell curl. In my opinion if u need to increase your forearm size, then incorporate compound workout that target multiple muscle areas. Give it a try, pal..

The military press is surprising, Im not saying it wont work but I cant think of an anatomical reason why it would but if it works for you then great, I agree with you on barbell curls though def a good exercise for the upper/outer part of the forearm (brachioradialis) hammer curls are another good one.

[UberSteroids]

What makes you think you need to work forearms?
They are a support/gripping muscle, as your back and arms get stronger they are forced to grow to keep up with the weight that is being supported, JMO.

I've never isolated forearms and ppl make comments about them.

Very true. I remember while ago when I was doing 90s for dumbbell bench press, and it was hard to keep them up off the ground while I was walking to the bench with them, man ever since I added Deadlift, Shrugs etc to my routine, now it feels like I am holding 50s. The only exercise I do from time to time is a reverse grip biceps curl, just to hit my biceps different way.
But than again, it depends on what makes You think You need to workout Youre forearms, they too small ? or Your grip is weak etc.

[*Narkissos*]

Next time you are on the treadmill use dumb-bells. Just build up.
You can do so many kinds of different exercises that it makes
the most boring (cardio) time go by faster. I do dozens
of different exercises with just 10 lbs. I go about an hour. It also
helps increase the pulse rate. Then when you get off do the 40, 50, 60's.
You will get arms. Guaranteed.

oh boy...

This again.

[boostedevo8]

dude just dont use straps and youll get some size....they will be forced to grow...but it takes awhile....by the way when i do reverse biceps sitting i feel the pump on my lower forearms more then anything.....try that...and for upper forearm , when i do hammer curls i feel that pump on the upper part aswell

[StevePJC]

Why has no one mentioned hammer curls?

[boostedevo8]

i did...

[StevePJC]

Don't mind me....

I'm blind

[fatrock]

Alot of good advice on strngthening and pumping up the forearms in here, very helpful for me.

[boostedevo8]

lol its cool

[fatrock]

I also found that working all the muscles groups will help define your forearms preety fast as well as a tan and shaving them

[donniebrasco]

reverse grip barbell curls.
also forearm curl thing. i tend not to go down to the fingertips. then when my forearms knackered-do the fingers

[perfectbeast2001]

oh boy...

This again.

I do all my lifting on the treadmill now. You should have seen me today SQUATTING!

[zodiac666]

I do all my lifting on the treadmill now. You should have seen me today SQUATTING!

[boostedevo8]

hahah i cant believe i missed that comment....hahaha

the mad treadmill lifter!

[RA]

Ive been traininig my forearms since I was 14. I look like popeye.(especially with the wife Ive got)

[RA]

Actually I only do 6 sets of db curls after biceps

[Halfcenturian]

After you do bicep work, grab 2 DB's 50, 60 ,70lbs. let hang to your sides. Twist back like a motorcycle throttle, as far as possible. Then reverse and do a curl . S L OW LY. 3 sets 20, 15, 10. then move up in weight. Also gives Biceps a good stretch.

Buy a pair of grippers ( V-shaped sqeezy things). Put one in your office. one in your car. Use until you couldn't crush a grape. PAINFUL PUMPS. That's what you are looking for. Popeye city. Try it for a month.

[vitor]

I like to do reversed curls(with an Z-bar)on the preacher bench in the end of my biceps workout.

[Dog-Slime]

I use a powerball. Its a gyroscope that you hold in your hand and you power it by moving your arm in a circular motion. It generates over 15k rpm and the act of holding it steady gives the forearms a burn like no excercise can. Makes my forearms strong and veiny. I use it for 1 min a set and 3 sets. I would recommend it to all. Also, they have a new one out that is heavier and I will prob be ugprading to it soon.

[Venomous Nemisis]

The Classic