Having trouble building Forearm size.

[Call Me Blood]

I'm in the process of sorting out my diet right now. And I don't really have any problem with strength or building muscle, however, I can't seem to put on Forearm size. Anyone have a solution? Thanks.

[stevey_6t9]

do you use straps?

[morty]

Try some pinwheel curls

http://www.youtube.com/watch?v=Rjeb4P0WtJA

[Call Me Blood]

do you use straps?

Uh.... What? Haha no sir.

[big_ron]

Straps as in to help grip while doing deadlifts etc, not sexual straps haha

[CMB]

I always figured questions like these were best left to google...

But anyway the most basic and very effective forearm workout is to take a lighter dumbell and lay your arm across a bench and curl it with your wrist only.

[KeyMastur]

But anyway the most basic and very effective forearm workout is to take a lighter dumbell and lay your arm across a bench and curl it with your wrist only.

or load up a barbell and sit on that bench, palms up, curling it that way. if you wanna hit the flipside, grab the EZ-curl bar (i find it's easier on my wrist) and go palms down.

[BigBeard]

palm up or palm down barbell wrist curls; also, reverse curls. i have long forarms and its difficult ot make them look thick, but at least i have good definition on them.

[Call Me Blood]

Thanks for all the help and replies guys. I forgot to add in I find it difficult to build mass because my forearms are so long. What weight do you think would be ideal to start out with for both palm up and down?

[KeyMastur]

Thanks for all the help and replies guys. I forgot to add in I find it difficult to build mass because my forearms are so long. What weight do you think would be ideal to start out with for both palm up and down?

whatever weight you can do ??? i dunno. ha. i start off with one "warm-up" set with just the bar, then add a plate (yes, a 45) to each side and do a few sets of 8.

[Machdiesel]

These helped me out a ton, I rotate the single arm pulleys with the regular straight short bar (not ez bar) . The wrist motion he talks about is what really helps, Once I started doing these within 2 weeks i had somoene commenting on my forearms. Before these I didnt really care about forearms and only did those wrist curl things after biceps. I now love how my forearms look and obsess over them ,lol

http://www.youtube.com/user/DanteDC#p/u/4/nf3k-EmaCGc

[KeyMastur]

These helped me out a ton, I rotate the single arm pulleys with the regular straight short bar (not ez bar) . The wrist motion he talks about is what really helps, Once I started doing these within 2 weeks i had somoene commenting on my forearms. Before these I didnt really care about forearms and only did those wrist curl things after biceps. I now love how my forearms look and obsess over them ,lol

http://www.youtube.com/user/DanteDC#p/u/4/nf3k-EmaCGc

he's doing reverse curls. the thing about reverse curls is it's killer on the actual grip due to this thing called "gravity". i'll stick with my movements, even if it's not combining 2 exercises into 1

[Hack da Squat]

I recomend hitting your forearms before you train biceps or back give it a go they be defnitly sore if you can handle it

[Call Me Blood]

Neato. I did once try this regimen where you pretty much take a >25 lb dumbbell wrist curl it at your sides for ten reps and then twist them. I have no idea if it did anything for my forearms but I swear I tacked 10 lbs onto my bench press. I think my body has a mind of its own

[Black]

I look at forearms the same way I train calves. Multiple times a week and (depending on what I'm working that day) either before or after regular workout.

[Hex plate]

I noticed a significant increase in the size of my forearms when i started doing weight pull ups

[PK-V]

ctrl+f "farmers walk" 0 results

guys I am disappointed!


also forearms can be a lot to do with genetics

do a lot of hammers and close fisted pushups

and of course raw deadlifts and static holds

fin

[PK-V]

I noticed a significant increase in the size of my forearms when i started doing weight pull ups

no doubt, thats a great exercise for grip strength

I have seen advance grip work done on the pull up by adding a tennis ball to the bar so that you have to grab the ball and bar forcing you to extent and add extra stress on the forearm

[baseline_9]

Straight BB curls

Preacher curls with a straight bar

Both of those movements will smash your forearm flexors...

I do like to isolate them if i have time.... I now need to focus on them as there own bodypart a bit more

[BgMc31]

double overhand deadlifts, deadlift holds, farmers holds, hammer curls.

[DFRELAT]

You got some good ones from BgMc31 right there, but my favorite has always been the wrist roller. I made my own, it's very easy and cheap to do. You'll find all you need at your local hardware store. I bought a piece of 2 and a half inch pvc pipe, some tough rope (about 8-10 feet long) and a mountain climbers clip (makes it easy to put on plates). Just drill a hole in the middle to pass your rope, make a good knot, attach the clip at the end of your rope and that's pretty much it! I sanded the 2 ends of the pipe with a big grain paper to give it a better grip. I use this at the end of my arms workout and it always gives me a massive pump, the kinda pump that I have to wait a little to drive back home cuz my forearms are now bigger than Popeye's! I do it standing high in a dip machine at the gym, it gives me good high clearance from the ground and the space between the legs for the plates to roll it up. I always use as heavy as I can handle, roll once up on one side, get it down, turn it around and one up that side and so on alternating til failure.... You work both sides of your forearms this way. If you have big hands or want some extra torture get a 3 inch pipe, brings a whole new level of fun!