forearm workout help

**Voland** · 09-07-2008, 01:08 PM

I wonder if there are any good forearm excercises that are NOT wrist curls.
How about farmers walk? or any of that powerlifting/strongman stuff.

**xlxBigSexyxlx** · 09-07-2008, 01:18 PM

reverse curls

reverse preacher curls

hammer curls

with forearms, you gotta hit them hard and heavy

**RuhlFreak55** · 09-07-2008, 01:25 PM

only thing i do specifically for forearms is a super set of plate flexors and behind the back wrist curls at the end of my arm day

**Voland** · 09-07-2008, 01:37 PM

with the behind the back, d'you let the bar fall to the end of the fingers? Almost as it was to fall. I feel doing it that way makes my f.a work more than having the bar on the palms.

**RuhlFreak55** · 09-07-2008, 08:05 PM

Originally Posted by Voland

with the behind the back, d'you let the bar fall to the end of the fingers? Almost as it was to fall. I feel doing it that way makes my f.a work more than having the bar on the palms.

yea i do them like that

**FREAK** · 09-07-2008, 08:15 PM

when u find out let me know will ya!!!

**TranscriptionFactor** · 09-09-2008, 10:51 PM

I love working forearms. Reverse curls are probably the best mass builder, along with wrist curls. Another ex. I am going to add to forearms is wrist roll-ups

Farmers walk is great for grip strength, also pinch gripping plates. I have, but don't do either of these currently. More functional strength exercises, not BB

Anything with a thick bar works grip -

BTW Anyone know if there are any adapters one can place over an olympic bar or dumbbell and get the "thick" effect? I would buy that.

**FreeDOOM** · 09-10-2008, 07:41 AM

try reverse grip cable curls or use a bicep curling machine with a reverse grip.

**smokeyd** · 09-10-2008, 08:36 AM

go heavy and your forearms will come, thats what i hear anyway lol

**Ronnie Rowland** · 09-10-2008, 03:30 PM

Originally Posted by TranscriptionFactor

I love working forearms. Reverse curls are probably the best mass builder, along with wrist curls. Another ex. I am going to add to forearms is wrist roll-ups

Farmers walk is great for grip strength, also pinch gripping plates. I have, but don't do either of these currently. More functional strength exercises, not BB

Anything with a thick bar works grip -

BTW Anyone know if there are any adapters one can place over an olympic bar or dumbbell and get the "thick" effect? I would buy that.

Some thick padded gloves will do the same thing.

**FREAK** · 09-10-2008, 05:55 PM

Originally Posted by FREAK

when u find out let me know will ya!!!

i allready no the secret to big forearms !!!! Only my closest bro's get any info

for those of u that havent seen em yet i have a old thread on em
CHECK EM OUT!

**audis4** · 09-10-2008, 11:11 PM

heavy deads/ shrugs/ reverse curls as stated kills my forearms. Never really work them directly per say.

**Sir Lifts-a-lot** · 09-12-2008, 10:00 PM

If you do deads and shrugs try them without straps and really squeeze the bar. Also behind the back flexes help me a lot.

If your gym has one of those plates on a rope thing where you roll it up that can really put some size on the ole forearms pretty quick.

**Stoneco|d** · 09-13-2008, 02:51 AM

To be honest, I only get forearm workout from dead lifts. I used to do them with arms but it's a waste. I go heavy on dead lifts. I have never used straps either. I lift 315 for 3 sets of 10 then on my last set, I'd do 3-4 reps of 405. I get veins popping throughout my whole arm. A friend of mine is a competitive arm wrestler and he always gets these metal stuff that he puts on the dumbbells to make the bar thicker. I have small hands and that shit was crazy, burns like a bitch though.

**Pectorial** · 01-02-2009, 11:54 AM

i like to pick up the heaviest dumbells i can lift and hold them in the shrug position...

just hold them there for aslong as you can whilst slowely moving your wrists...

hurts like a bitch

**rockinred** · 01-02-2009, 03:10 PM

There are a ton of forearm exercises... the one i find that burns the most is that one handle that your put a weight on the end and it has a rope and you roll it up, I forgot the name??? hold your arms out in front of you and it will burn like a motha....I also use the Captain of Crush Hand Grippers....currently ona #2.5.....forearms are not any different than any other body part... you might have limited genetics for big forearms... I have pretty strong forearms, but they are not very big like others with even less stregnth......

**youngNhungry** · 01-02-2009, 04:19 PM

Yeah, I agree with rockinred. Alot of it has to do with genetics as far as developement goes. The rope/handle/plate is what I use at home. Simple to make and really gives you nice full articulation.

**j4ever41** · 01-03-2009, 09:57 AM

wrist rolls are great i also use dumbells in this manner, for instance take the 80's hold by your side and curl your hands in towards your body as far as you can and walk a figure 8 for 30 seconds i do that for 3 sets.

**youngNhungry** · 01-03-2009, 10:13 AM

I also do an excercise that I saw in a book that gave conditioning excercises for sword fighting.
1. Find a Small sledge hammer about the I believe its a 4-5lb w/ handle length thats a little longer than a standard framing hammer.
2. Grasp the hammer like you're holding a Baseball bat.
3. Roll the hammer in a figure 8 pattern then reverse the motion.
4. This can be done one handed or with both. If the Hammer is too light, go get the next biggest you can find.

**mike954** · 01-03-2009, 11:38 AM

anyone ever do Zottman Curls?

**Sierra Mike** · 01-19-2009, 01:04 PM

I did Zottman curls for a bit, but never got much forearm size from them.

**THE_DOME** · 01-19-2009, 01:35 PM

Originally Posted by Pectorial

i like to pick up the heaviest dumbells i can lift and hold them in the shrug position...

just hold them there for aslong as you can whilst slowely moving your wrists...

hurts like a bitch

I agree with this, very good for a finishing move for forarms

**jimmyinkedup** · 01-19-2009, 03:59 PM

Originally Posted by TranscriptionFactor

I love working forearms. Reverse curls are probably the best mass builder, along with wrist curls. Another ex. I am going to add to forearms is wrist roll-ups

Farmers walk is great for grip strength, also pinch gripping plates. I have, but don't do either of these currently. More functional strength exercises, not BB

Anything with a thick bar works grip -

BTW Anyone know if there are any adapters one can place over an olympic bar or dumbbell and get the "thick" effect? I would buy that.

i dunno about loving to work forarms ...but i tempoaraily feel in love with that av of yours*L*
Seriously i rarely work forearms directly ...mine tend to blow up as a result of indirect training...i do very little trap work as well ...they start to overpower if i do...

**xnotoriousx** · 01-20-2009, 07:21 PM

I do shrugs, hanging leg lifts, dips ect for forearms. I do linework for a living, and becuase of it, I really don't do any forearm exer.

Freak, your forearms are scary bro, i mean damn dude, how did you do that? lol

**bdog7583** · 01-20-2009, 07:44 PM

reverse curls are my fav!

**gymnerd** · 01-20-2009, 08:36 PM

Dude, C.O.C. grippers are the shit look into them man. It will build your grip strength alot, and you can
do it at home while watching the TV.

**Dobie-BOY** · 01-21-2009, 06:50 AM

Here are a few others not mentioned above. I have never seen this done so I'm gonna name it. :-). Uuuuhhhhhh......dobie's overhead barbell forearm inversion. Yep that's the name. Anyway, besides my ego this is how its done.
-grab any cable bar (for pulldowns etc..)
-grab it about 2/3 (depending on bar size / forearm strength) the way on one side
-hold the bar overhead with the longer of the 2/3rds behind you
-now point the bar (elbow extended) towards the ceiling then lower to point towars the floor.

Another thing I do is when I do db forearm curls not only do I roll it out to my finger tips, I use my free hand to turn the db into my fingers causing much greater tension on the finger flexors. I do the same on the contraction phase. Resisting the phalanges :-) (I like that word) contraction by holding the bumbell with my free hand.