Forearms workouts

**THE_DOME** · 08-09-2006, 08:27 PM

anyone here do forearm workouts? I havnt been doing anything for them wondering if its neccesary.

**steve0** · 08-09-2006, 08:31 PM

yeah i love working mu forarms, i do behind the ass barbell curls, or i put the bar on my knees and curl it, then i do reverse curls with the EZbar or the olympic bar, then i have a stick with rope strung through it and i put about 10 pounds on it and shimmy the weight up then shimmy it down.

i also alternate between reps and weight sometimes no weight just the bar a do like 25reps per set then other times i'll add and do like 12 reps

**THE_DOME** · 08-09-2006, 08:43 PM

dang steveo sounds intense maybe i should start getting in on the forearm pumps huh

**steve0** · 08-09-2006, 09:10 PM

Originally Posted by THE_DOME

dang steveo sounds intense maybe i should start getting in on the forearm pumps huh

i work my forarms 2-3 times a week always on chest day and always on back day

**nygsxr1000** · 08-10-2006, 08:41 AM

on chest, back and arms day i do a few sets in b/w excersises.......mostly behind the ass barbell or wrist curls

**SwiftMove83** · 08-10-2006, 08:55 AM

I also do reverse curls, or you can try using an olympic bar and putting 25's or whatever on each side, let it hang in front of you then just curl your hands up toward your body, or you can also curl away from you. It burns, but i've gotten results with it.

**copenhagen** · 08-10-2006, 09:02 AM

i did these the other day and got them burning pretty good.

it is basically a giant set,

seated wrist curls-(palms facing upward)
seated wrist extension-(palms facing downward)
seated thors hammer

i don't use a heavy weight, i think it was a 20lb db, but it catches up with you in the end, especially when the thors hammers are at the end.

**shortie** · 08-10-2006, 11:53 AM

Originally Posted by THE_DOME

I havnt been doing anything for them wondering if its neccesary.

Forearms are very important IMO for improving strength on other lifts, I try to twice a week do 4x25 seated f/a curl and finish with an improvised bar twist to burnout, really sets them off.

**StoneGRMI** · 08-10-2006, 12:40 PM

Originally Posted by steve0

yeah i love working mu forarms, i do behind the ass barbell curls, or i put the bar on my knees and curl it, then i do reverse curls with the EZbar or the olympic bar, then i have a stick with rope strung through it and i put about 10 pounds on it and shimmy the weight up then shimmy it down.

i also alternate between reps and weight sometimes no weight just the bar a do like 25reps per set then other times i'll add and do like 12 reps

I haven't done that one in forever! Forgot about it! Man that kicks my ass. One thing I would do is get about a 8 foot long rope and stand on a bench just to make it harder.

**Osc** · 08-10-2006, 01:02 PM

I find a short blast of forearms once a week - ideally not close to a back workout - gives fast results, as well as helping my grip strength for deads etc. normal + reverse barbell curl supersets do it 4 me

**Flexxor** · 08-10-2006, 02:13 PM

You can't really get any better than holding deadlift reps statically in your fingertips, and then weighted chins and barbell rows (if your fingers give out, your forearms have had enough!). That covers the flexors, the extensors grow naturally through exercise without directly hitting I've found. You can't hit the extensors with mass so it kindof makes it a waste of time. The brachioradialis on the top is hit nicely with overhand pullups, rows and hammer curls and preachers. The lactic burn associated with high rep direct workouts doesn't cause huge growth, it is the muscle damage caused by massive static loading that does! However, it can't hurt to throw in another workout, whatever floats ya boat

**perfect_illusion** · 05-07-2007, 11:11 PM

today at the gym i saw someone doing a forearm exercise i never seen this one before, a guy tied a rope to a 10lb weight and tight other end to a pole and he was rolling the 10lb plate up to it reach the pole. has anyone tired this workout before?

**Dude-Man** · 05-08-2007, 12:01 AM

My forearms are only 1 inch smaller than my biceps, and i've only got two words for you.. "no straps".

Getting rid of strats on your deadlifts and heavy shrugs will blow your forearms right up.

**weeman001** · 05-08-2007, 12:38 AM

i agree with dude-man, no straps. although i still use them for my heavy shrugs. other then "in the gym" workouts.. this is a little out there but if there is any rock climbing places in your general area try it out. most insane forearm workout you will get from anything!