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  1. #1
    timguyperson is offline Junior Member
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    Isolation Exercises For Forearms?

    I was just wondering if you actually need to do any isolation exercises for your forearms?

    My forearms are long so they look skinny in comparison to the rest of my arms, and I currently don't do any forearm exercises. I figured that they get a fair bit of workout already from simply gripping the weights with the rest of my lifts (especially on deadlifts etc..)

    Am I wrong? Should I be doing specific forearm exercises?

  2. #2
    HawaiianPride.'s Avatar
    HawaiianPride. is offline AR's Think Tank
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    You can if you want, but you are absolutely right in thinking the forearms get taxed with other movements.

    I stopped doing them a while ago, but they did improve overall grip.

  3. #3
    latitude's Avatar
    latitude is offline New Member
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    shrugs, deadlift, pull up, row (just any back exercise) works my forearms like crazy and they start to pop out like what.

    though i think if anything it is the outer extensors that don't get as much work as the bigger inner muscles, at least it feels this way?

  4. #4
    Kaytime's Avatar
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    theres this one exercise id probly do here n there. you go to a bench press and load on some weight then start rolling the bar with ur hands and keep doing it. very taxing on the forarms but its improved my forearms. i dont do them no more because i like to keep everything balanced out

  5. #5
    mario_ps2's Avatar
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    Quote Originally Posted by Kaytime View Post
    theres this one exercise id probly do here n there. you go to a bench press and load on some weight then start rolling the bar with ur hands and keep doing it. very taxing on the forarms but its improved my forearms. i dont do them no more because i like to keep everything balanced out
    Farmers walk with 100 pound dumbbells as long as you can and reverse EZ-curl bar.

  6. #6
    xlxBigSexyxlx's Avatar
    xlxBigSexyxlx is offline CHEMICALLY ENGINEERED
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    I work them whenever I feel like it, which is not very often.

    But, wrist curls, reverse barbell curls, farmers walk, hand grippers, etc...

  7. #7
    kiki123's Avatar
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    Relative to the forearm flexors your extensors hardly get used.. I learned off someone on this board to try these, everything you do with dumbells/barbells will work the flexors but what about the muscles that open the hand??

    http://www.youtube.com/watch?v=bMCTDIyee60
    Last edited by kiki123; 09-11-2010 at 09:31 PM.

  8. #8
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    I work them once per week, there is nothing like big thick forearms, wrist curls,reverse curls and hammer curls

  9. #9
    lovbyts's Avatar
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    for some reason my right forearm is about 1 in larger than my left.

  10. #10
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    I thi k u shud isolate them, big 4arms look great

    They are the only bodypart that is visible most of the time, so get them freaky

  11. #11
    nath78's Avatar
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    i isolate mine,my forearms are insane!!my body overall is ok nothing special but my forarms look like clubs of meat,i think its a real good muscle to focus on looks great aswell..i place my wrists on the edge of the bench and curl a bar using my forarms only(wrist movements) i also use the pulley bar in a bicep curl pos but backs of hands facing upwards half way and then rotate wrists uising forarm only..

  12. #12
    cherrydrpepper's Avatar
    cherrydrpepper is offline Knowledgeable Member
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    Quote Originally Posted by nath78 View Post
    i also use the pulley bar in a bicep curl pos but backs of hands facing upwards half way and then rotate wrists uising forarm only..
    Somebody please explain what Nath78 is saying here?

    I can't tell.. "pulley bar".. is that the one hand handle on a cable at the bottom? Or is it like .. a preacher curl machine that accepts plates type thing?

    Forearms I like reverse grip 21s with preacher curl bar done strict feel the movement, followed by flat bench wrist curls with straight bar both positions regular and reverse

  13. #13
    kiki123's Avatar
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    Yes I'd like to know what a "pulley bar" is aswell

    I'd also like to know what a preacher curl bar is. Do you mean EZ bar? Are these 21's done on a preacher bench or standing? They obviously couldn't be done seated, if you think about the bottom portion of the curl.
    Last edited by kiki123; 09-17-2010 at 01:39 AM.

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