Best exercises for forearm?

[Serea]

Looking for one good exercise for flexors and one for extensors.

I was thinking barbell grips for flexors. (Hold barbell and raise it just with grip, maybe behind the back.)

I can't seem to do much with extensors though. I've been doing wrist curls on the bench with a barbell but it doesn't do much.

I can't experiment at the moment, back is still fubared.

 

[louden_swain]

Here are 2 exercises that I think are the most valuable:

1. heavy behind the back barbell wrist curls(4 sets of 10-15 reps)
2. roll ups (4-5 sets to failure)

You will also gain a lot of grip strength from gripping bars and dumbbells without wrist straps.

 

[b fold the truth]

Can you do any type of pinch gripping? I did pinch grip a pair of 35's tonight and it really works the top of my forearms a lot. I do other types of pinch gripping too and I really like doing them.

I don't have huge forearms though, so I may not be able to help. I do have a pretty solid grip though...

B True

 

[revexrevex]

Yea but do you have big wrists

 

[b fold the truth]

Yea but do you have big wrists

True...so would that make my forearms look smaller? Would my grip be stronger?

Hmmm...I'm pretty sure that IronLion's wrists are a lot larger than mine...we better ask him.

B True

 

[MJBossman]

Can you do any type of pinch gripping? I did pinch grip a pair of 35's tonight and it really works the top of my forearms a lot. I do other types of pinch gripping too and I really like doing them.

I don't have huge forearms though, so I may not be able to help. I do have a pretty solid grip though...

B True

I thoght that pinch gripping worked mainly the thumb...

Anyways, for forearms, I like deadlifts, static holds, and crushers (ironmind.com sells some awesome crushers).

 

[b fold the truth]

I thoght that pinch gripping worked mainly the thumb...

Anyways, for forearms, I like deadlifts, static holds, and crushers (ironmind.com sells some awesome crushers).

Hmmm...maybe because my thumb is my strength on my grip...it is working my forearms more (top of them) because they are the weaker group involved.

I really don't know to be honest...

B True

 

[BlkWS6]

I think forearms are a lot like calves unfortunately. It almost seems like a case of either you got 'em or you don't. I'm in no way saying that you can't develop your forearms some but it is just something I have noticed over the years. I have met guys with enormous calves that never set foot on a calf raise. And I have met guys with Popeye forearms that never did a wrist roll. Perhaps just like the calves, the insertion point of the forearm (length of muscle belly) may really have a profound effect on how they look. I have done heavy deads and many strapless lifts and although I definitely felt as though my grip got stronger, it did not seem to really have a huge effect on the size of my forearms. Oh well I'll live.

 

[MJBossman]

I'm not too sure about that.

I was under the impression that grip strength is directly correlated to forearm size.

When do you ever see someone with puny forearms pulling 700 pounds?

 

[bignate73]

When do you ever see someone with puny forearms pulling 700 pounds?

when their hands are turning blue from the straps cutting off circulation....

 

[vansmack2000]

I been to a couple gyms that had a round wood stick with about a 4 foot rope tied to it, and you could clamp whatever weight you wanted at the end. Then you would hold it straight (palms up or down, change it up) out in front of ya and roll up the rope, MAn that was great!

 

[Singleton]

Forearm rollers are great. You can also reverse the direction of the rolling.

Palms down, twisting knuckles up and heel of hand down works extensors more.

Try to not just get roll the weight up -- well you do do that, but try to get a full contraction and a full ROM. you'll get hella pumped.

I like doing flexors, then extensors, and then repeat without stopping. This squeezing and pumping has made my forearms more vascular. It's added some size, too.

 

[chewyxrage]

vansmack- good suggestion, I have been using this for a couple years.

It's also great because you don't have to be at the gym to do it.
Just make one yourself. I used a rope outta my trunk, a mag-lite, and a couple 10 lb'ers. I stand in front of the TV rolling up slowly and down slowly untill I can't take it.

Try it out!

 

[Liftbig]

I'm not too sure about that.

I was under the impression that grip strength is directly correlated to forearm size.

When do you ever see someone with puny forearms pulling 700 pounds?

its not. i dont have very big forearms, but my grip is very strong. never dropped a deadlift (knock on wood).