* Best Mass-Builder For Forearms *

[MonStar1023]

* Best mass-builder for Forearms *

What is the Best Mass-Builder for forearms in your opinion?

 

[MonStar1023]

BUMP

 

[marvelous_mark]

Wrist curls with out a doubt!

I like doing them best with the 45 olympic bar behind the back

 

[DEI]

Wrist roller burns my forearms

 

[devil245]

the supergripper from ivanko. i get a great workout and it leaves my forearms tight and engorged for hours. best 30 bucks ive ever spent.

 

[BigGerry]

Reverse curls with a thick bar, also hits the inner bracilas(sp)of the bicep so your killing two birds with one stone.

 

[MonStar1023]

devil245...

Whatsup bro? Really damn that sounds hot I might think about getting one.. where can I find them??

 

[da big thinker]

rev bb curls did it for me...low reps and heavy poundages gave me the results i was looking for...

 

[fishstick]

hey monstar!

check out http://www.fractionalplates.com/ for the ivanko gripper. it truly kicks ass.

the company (PDA) for the above link also has a pretty good price on it.

ivanko gripper + wrist curls = ouch!

i haven't tried any thick bar work yet - gotta do that.

 

[Exodus]

all those mentioned are great but nothing packs on mass to my brachilias/forearm area like dumbell hammer curls.

i love em!!!!!!!!!!

 

[death on the field]

farmers walk without a doubt will also make ur traps big too

 

[MonStar1023]

Farmers walks? Arent they just walking holding an extremely heavy dumbbell in each hand??

 

[death on the field]

yes they r and u walk as far as u can with them, it gives ur forearms a better workout then all the other mentioned. try it bro i guarantee u ur forearms will be hurtin.

 

[I'D RATHER BE DEADLIFTING]

I'd say Farmers walk, heavy deads, heavy shrugs, heavy static holds.

 

[Johnny Auto Parts]

i go with a weight attached to a shortened broom handle by a thick string. I sometimes stand a bit elevated from the floor so my forearms dont get a break when im switching up the way i wrap the string around the wood. burns great if u do it right...

 

[MonStar1023]

Bump for KRACKER..

An old Poll bro..

 

[ballast]

I'd have to go with one-arm hangs from a chin bar.You can use alot of weight and working one arm at a time allows more focus and concentration.A close second would be sandbag curls(gripping the fabric, not a strap) and using a hammer grip.This one builds good finger strength as well.

 

[MonStar1023]

Damn ballast you always know some good forearm exercises.. are your forearms really massive? What kinda measurement do have with them flexed?

My upper arms are around 17.5" and my forearms were 16" around like 6 months ago.. they might be better not I dont know.

 

[ballast]

Monstar-I've seen your pic.You arms are pretty big.Don't know the exact measurements of my forearms.Probably close to 13" at a bodyweight of 183.When I was working them consistently they were so big, my boss was reffering to me as "meathooks" and "popeye".At the time I was working for a moving company, and hauling dressers and shit all day helps too.When we did grip work at every workout, my forearms just blew up.Now that you've reminded me of grip training, I'm going on a grip training binge.Here is the routine I'm thinking of trying:
Day 1-
One-Arm Hangs 3 timed holds each hand
Plate Pinch Gripping 2 timed holds each hand
Day 3-
Towel Chins 3 sets of max reps
Isometric Reverse Curls 2 sets for time
Day 5-
Sandbag Curls 3 sets of 5+ reps
Farmers Walks w/ dumbells 2 sets for max distance

Might need a bit of tweaking as I go along.We'll see how it goes depending on how much energy I have at the end of my regular weight routines.

 

[MonStar1023]

Looks good bro.. towel chins are great for your forearms this ex Navy Seal from gym did them and his forearms were MASSIVE damn!

Good luck with thickening them up again theyll probably respond well.. I would also include some wrist roller, wrist curls, and reverse wrist curls, for the extensors and flexors.

 

[ballast]

Sounds good brother.I'll let you know how it goes.Later.

 

[MonStar1023]

Aight bro...

I am really focusing on my forearms a lot too now... I cant decide if I should do them today or not?? There a little sore.. I wanna do calves, forearms, and abs..

 

[gorth97]

I think reverse bicep curls work forearms pretty good too.

 

[MonStar1023]

BUMP

 

[DaCypher]

What are towel chins?

 

[MonStar1023]

BUMP

DaCypher-
Towel chins are simply wrapping 2 towels around the chin bar and gripping the towels and just doing chins that way. REALLY HAMMERS your fingers and hands along with forearms & lats.

 

[Yll]

I like alot of the exercises mentioned and will be trying them but I always thought genetics were a key factor in forearm development.

 

[Fantom604]

what about masturbation? Switch hit, and reverse grip, of course. You gotta change it up every now and again.

 

[Haz]

I get my forearms worked enough from reverse/hammer curls and heavy shrugs and deads. Thats usually enough, but sometimes i'll throw in some wrist curls.

I'm not sure what the overall best exercise for mass is, but I've obtained the most strength in my hands from the heavy shrugs. When I started doing them heavy, I had trouble holding the 120lbers. Now I can hold the 150lbers for as long as I need to.

 

[CollegeKid]

for the reverse BB curls i always find myself doing a lot of body english on the last reps... what's a good way of keeping form? i was thinking maybe doing them with my back against a wall... any tips?

 

[Vortexx]

Do triple drop sets with the BB reverse curl, this way you can maintain form, just drop some weight when your torso starts to swing and continue the set.

To get even more out of forearm exercises you should put some "sleave" over the bar to make it thicker...

 

[kingc_79]

yes they r and u walk as far as u can with them, it gives ur forearms a better workout then all the other mentioned. try it bro i guarantee u ur forearms will be hurtin.

i'm with ya on that one man, kills the forearms, and real heavy farmer holds for time w/15/8" handles

 

[OfWolfandMan]

my forearms dont look big,but they have gained size(compared to what they used to look like)and strength since Ive done Farmers walks(farmers implements,or db's),Deadlift Holds(barbell,farmers implements,or db's),and hammer curls(cross body mainly,but I like the normal way also)

 

[jerkbox]

hammer curls

also, my forearms grow doing anything where you are holding heavy weight....

also, I found powercleans to blow my forearms up quite a bit.

 

[Dial_tone]

I think the top of the forearm is all most trainers need to do specific work for. I do 3-4 sets of reverse curls to end my arm workout.

 

[NorgePrecision]

Reverse bb preacher curls do it for me. Farmer's walks definitely work too.

 

[mayhems]

i guess using a towel u do chinups?

could u explain it to me more i need to work on forearms abit

i dont get how u wrap 2 towels around...

 

[southpaw45]

As a baseball player I've been working on my forearms my whole life. Reverse curls are great for blowing the top of your forearm up but don't do shit for the bottom(sorry I don't know the exact names of the muscles).
For the bottom I would go with wrist curls - Sit on the end of a bench with just your wrist hanging off. Hold the 45lbs bench bar in your fingertips and let it hang all the way down then go all the way up using only your wrist. These will burn very badly at first but try and get to where you can do 4 sets of 50. After your to that point throw on some 2.5's and work your way up doing smaller reps but more weight.
If your really dedicated I would go with the rolley. Their very easy to make and probably give you the best workout.
These exercises are for you forearms though and not grip. The towel hang is an awesome exercise used for grip - I know many wide receivers who do it all the time.

Hope that helps.

 

[A izzo]

for me its beating my meat j/k, wrist twrils with a 10lb wieght than hold for 10 sec at the end burns.

 

[romoranger]

i just refuse to use grips, gloves, or straps of any kind. works great for me, have no problems getting pr's in all aspects. have never used them and never will, in fact i think my forearms are just as big as my arms, if not bigger

 

[psychedout]

DB hammer curls, heavy strapless deads, heavy strapless backwork, and barbell curls seem to do the trick for forearms. Wrist rollers are pretty lethal as well.

 

[musketeer]

This poll should be broken up into wrist flexors and extensors; otherwise, you can only select exercises from the ones that work the entire foreams and that would be the static holds which includes the farmers walk.

Best for each in my opinion is the very basic bench wrist curls, regular and reverse.

 

[Steve The Bluesman]

Why aren't deadlifts on the list?

 

[The Angry Mule]

Just wrist curls and reverse curls for me,heavy weight medium reps and bobs your uncle.

 

[Fukkenshredded]

Farmer's walk for traps and forearms like steel cables.

 

[WalkingBeast]

Ill be ordering a steel wrist roller from IronMind shortly for 50$. Expensive but I plan to add some fucking meat to my forearms. Havent done those in years. I used to use a broomstick handle and rope years ago at my first gym. Nothing ever burned and pumped my forearms like that exercise.