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11-24-2014, 02:28 PM #1
Forearms
What exercises do you guys use to really isolate and fatigue your forearms?
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11-24-2014, 03:04 PM #2
Heavy rows, heavy deadlifts, pull-ups and hammer curls.
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11-24-2014, 04:30 PM #3
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11-24-2014, 04:33 PM #4
Hammer curls and barbell wrist curls. I hit them directly a couple times a week.
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11-24-2014, 04:41 PM #5
I use heavy weight for back, that is more than enough to blow up my forearms. My elbow is almost healed so I will be doing heavy barbell rows again, that crushes my forearms too. I have never worked them directly, they get a ton of abuse during other exercises. I might start throwing in some reverse curls once in a while just to get the top and keep my injured area worked.
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11-24-2014, 06:19 PM #6
I think forearm size is largely genetic like calf muscles. For me, making gains on my forearms is painfully slow.
But you can't beat a combination of deadlifts and isolation work to obliterate them.
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11-24-2014, 06:30 PM #7
I can't dead lift, but I do heavy bar shrugs for high reps, that gets the blood in them. My forearms cramp all day after back, I have to be careful not to contract them to hard or they lock up. I have a decent size on calves and forearms genetically so I don't have to go crazy on either.
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11-24-2014, 07:59 PM #8
....
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01-31-2015, 10:44 PM #9
Hammer curls, barbell revrse curls and dumbbell wrist curls are good..
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02-01-2015, 01:55 AM #10
No offence but when I used to go to a gym and see a guy doing wrist curls or whatever... I wanted to punch them. Now if you wanna kill those forearms and not look like a retard, use fat grips or get a fat bar for pulling work. Or get some captain of crush and use them at home.
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02-01-2015, 03:17 AM #11
Wrist curls and hammer curls.
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02-01-2015, 03:29 AM #12
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02-01-2015, 05:21 PM #13
I have great forearms so I don't do anything specific besides the work they get from back day and hammer curls etc. Most pulling exercises and shrugs etc work the forearms well enough.
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02-02-2015, 04:06 AM #14
Db reverse trip extensions, hammer curl and wrist curls
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