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Thread: Fore Arms

  1. #1

    Fore Arms

    Ok so as of right now my forearms are 13" and im looking to get them to a solid 15" by the end of the summer.

    As of right now my Fore Arm Regimen is:

    Hammer Curls
    Wrist Curls
    Reverse Bicep Curls

    any one suggest anything else?

  2. #2
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    Ya your missing the greatest of all time..... Deadlift =P its in your other post...

  3. #3
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    static db holds. grab the heaviest db you can hold tight in your hands and see how long you can hold it, then go all the way down the rack until you cant even hold a 20 lb tighly.

  4. #4
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    how often you working them?

  5. #5
    This is the first time I have seen a full forearm routine. Personally I am happy with the results I get just from a few sets of deads. Once again I agree with Soulstealer.

  6. #6
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    Quote Originally Posted by BITTAPART2
    static db holds. grab the heaviest db you can hold tight in your hands and see how long you can hold it, then go all the way down the rack until you cant even hold a 20 lb tighly.


    Did this today....


    Crazyyyy burn

  7. #7
    Quote Originally Posted by BITTAPART2
    static db holds. grab the heaviest db you can hold tight in your hands and see how long you can hold it, then go all the way down the rack until you cant even hold a 20 lb tighly.
    Im assuming this would be my last set of the day lol

  8. #8
    You guys should try the C o C. You can find them on Ironmind.

    I'm working on closing level 3. Start with the trainer and work your way up!

  9. #9
    Join Date
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    i have one
    try mixing the oil and PB of a entire smuckers natty PB jar from BJ's wholesale
    shit took me ten mins to mix all or it
    forearms were killin me

  10. #10
    Never worked forearms in my life and always get complimented on them.

    I believe it has more to do with your grip and not using straps for all your back movements except for weight you cannot hold otherwise. This will force your forearms to keep up with the rest of your body as it grows, otherwise you simply won't be able to lift the weight.

  11. #11
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    ^^^ i agree with the for the most part, the weird thing is that when i started using straps for the first time my forearms exploded with growth...not sure if it was simply from the fact that i was holding heavier weight...?

    CD

  12. #12
    HEAVY BACK!!! with no straps... throw in some grip exersices, wrist rollers and some of the ones your already doing and your forearms will blow up.. good luck.

  13. #13
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    above post is correct. no straps on deads and shrugs and wrist rollers

  14. #14
    static db holds....... the best. you can do it with the bar too... like in a dead lift form.

  15. #15
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    Quote Originally Posted by I**mfkr
    Never worked forearms in my life and always get complimented on them.

    I believe it has more to do with your grip and not using straps for all your back movements except for weight you cannot hold otherwise. This will force your forearms to keep up with the rest of your body as it grows, otherwise you simply won't be able to lift the weight.
    No such thing

    But honestly I NEVER use straps, not for deadlifting 5 plates or anything, never needed them. I work my forearms occassionally.

    The best 3 exercises I have ever come across are behind the back barbell wrist curls. Throw a couple plates on each side, put the barbell down on the bench so you can grab it behidn your back while standing up and curl the shit out of your wrists with some statics in there.

    Next I would say trucker pulls. Set the pulley to the top of the slider and use the handle attachment. Simply pull down and then do overhand wrist curls, so you are curling your wrist downward towards the floor. Just like a trucker pulling on his horn thing.

    Last is a very good one for gripping, not so much for growth imo that I have found. I take 3-4 5 pound plates depedning on the thickness and grip them between my four fingers and thumb. So they are stacked together and you get an amount that you can barely get your grip around, 4 fingers on one side and thumb on the other and hold them as logn as you can before they slip out. Really helped me improve my grip.

    And yes I am horribly bad at explaining things in words.

  16. #16
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    Quote Originally Posted by I**mfkr
    Never worked forearms in my life and always get complimented on them.

    I believe it has more to do with your grip and not using straps for all your back movements except for weight you cannot hold otherwise. This will force your forearms to keep up with the rest of your body as it grows, otherwise you simply won't be able to lift the weight.

    Ditto. I do lots of compound exercises (dips, pull ups, and push ups) as well and my forearms are of good size.

  17. #17
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    do the wrist roller at the end of your workouts

  18. #18
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    our gym has a rock climb, awsome for forearms

  19. #19
    yeah rock climbing can be clutch for forearms

  20. #20
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    i wish my forearms looked good
    Last edited by FREAK; 12-23-2007 at 04:20 PM.

  21. #21
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    Quote Originally Posted by ramblin freak View Post
    i wish my forearms looked good
    I like to do behind the back db wrist curls and reverse bb curls seems to work good for me

  22. #22
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    Get one of those gyroball things. Keeping that sucker going takes some serious forearm work.

  23. #23
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    For my forearms, i like to use the search button to find old threads and bump them!




  24. #24
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    Quote Originally Posted by ramblin freak View Post
    i wish my forearms looked good
    keep working there young fella, those forearms will come around.

    I'd kill for those

  25. #25
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    Good thread!

  26. #26
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    how are static dumbell holds done?

  27. #27
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    Quote Originally Posted by Longball View Post
    keep working there young fella, those forearms will come around.

    I'd kill for those
    that is mine

  28. #28
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    Quote Originally Posted by ramblin freak View Post
    that is mine
    I know, my comment was made in jest.

  29. #29
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    Quote Originally Posted by soulstealer View Post
    Ya your missing the greatest of all time..... Deadlift =P its in your other post...
    agree

  30. #30
    Everoyne keeps mentioning "wrist rolls" Im not sure if they are what I am about to describe but if u hold dumbbells at either side of ur body then (With good form) rotate ur wrists from side to side over and over again. Like palm in, palm out, palm in, palm out, repeat 20-30 times. Holy crap ur shit will be BURINING. Then right away go to a barbell with 10-15 lbs on each side, hold it from BEHIND and curl the weight up with ur hands and let it drop back down slowly. do 3-4 sets of each and ur shit will be on fire.

  31. #31
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    I naturally have pretty good forearm size and strength but one exercise I really like is a fat grip wrist roll. Get a 1 and a half foot piece of 2 1/2 inc PVC, drill a hole through the center on both sides, put a sturdy rope through the center and tie it in several knots. Put athletic tape on both sides for grip. For the workout put a bar in a squat rack a little below shoulder level. Put two forty-five pound plates on one end of the bar. On the other end slide the home made wrist roller on. Loop the rope through a plate or plates and your set. Roll the weight up and then control it going down. I do this with my athletes and they have seen great results...

  32. #32
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    i hit mine 3-5 times a week

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