Building Forearms?

[Lee]

Well my upperarms are filling out nicely, but my forearms just dont grow. I do wrist curls and reverse curls to work on em, but it doenst seem to work. Theyve gotten harder, just not bigger. And i cant appear strong if i got these tiny ass forearms. Anyone have any recommendations on excersizes to make em grow more?

 

[louden_swain]

Forearms and calves are the same type of muscle.

In order to get the forearms to grow, you must punish them to the extreme. This means beyond failure. Since they are a dense muscle tissue, you must pound them with incredible intensity to promote breakdown of the muscle fiber.

Here are some options for exercises:

1. behind the back wrist curls
2. hammer curls
3. reverse barbell curls
4. roll ups (a plate attached to a rope which is attact to a Db handle
5. wrist curls over the bench
6. reverse wrist curls over the bench
7. extreme stretches (hanging out from the pull-up station for a while


You could also ditch the wrist straps for a while, but you might compensate your back strength for a while.

All I can say is beat them to death. With forearms, I think you only need 48 hours worth of rest. Pick two exercises and switch them around each session.

Good Luck!!

 

[Lee]

i never use wrist straps, but thx a bunch for the excersize list. forearms are tommorow, and they will pay for being small!

 

[The_Mexican]

I like to to forearm curls after a set of heavy dumbell shrugs because my forarms would already have a good pump.

 

[Thaibox]

they will pay for being small!

lol, those bastards!!!

Hold your dead lockouts. After shrugs, just hold the bar until it falls. Squeeze two plates together as long as you can(flat sides out). Like Louden said, reverse curls.

Buy some COC grippers from here:
www.ironmind.com <-----my new drug

 

[JollyRogers]

curl your forearms and reverse till you cant do it anymore, with any weight !!!!!

 

[witkowsd]

After wrist curls, I do roll-ups - my forearms burn like crazy!

 

[punch]

Forearms are the KEY to a well balanced arm, weak flimsy forearms look terrible next to a large upper arm.

ALWAYS roll the wieght down to your fingertips and curl up in the case of wrist curls. Think of it this way, you dont do bicep curls half way. Full ROM.

As for the tops of your forearms I do two key movements.
Reverse curls: Keep your wrists up during the movement and come up to just below your chest. By having your wrist up you will keep constant tension. After these I do reverse wrist curls with a dumbell. I keep half my forearm hanging over a preacher curl and lift just my wrist up and down. This burns like mad. Twice a week is all you need assuming you dont use straps for all your other movements. LOL

 

[Exodus]

Lee,

i work all of my arms on the same day. i alternate bi and tri exercises when im done i take a 2 minute breather get some water then hit forearms....... i do 6 sets and it takes me all of 5-7 minutes. 2 sets of 10 reps behind the back bar curls. my big thing on these is to pause for a TWO count. the 2 sets of 10 reverse wrist curls with my arms hanging over my knees while sitting. again 2 set of 10 and pause for a 2 count at the top.
finish with1-2 sets of crossbody hammercurls for 15 reps.

that does the job for me...... i dont have freaky forearms but they are good, they match the upper arm. but you must take this into account, i have small wrist, approx 6.75 inches..... which makes a HUGE difference. any developement i have looks a ton better becuase of my wrist size.

but, maybe it will work for you...i use to go high volume on forarms. but now i prefer quality of quantity.

X

 

[Lord_Suston]

In atribute most of my forearm size to powercleans and deadlifts. Since you need to have a real good grip to even get started doing cleans your forearms take a beating there. And when you get to heavy weight on deads the same thing applies. But if you have problems try towel pullups/chinups

 

[Tony104104]

But if you have problems try towel pullups/chinups

Damn i love those
I've added those into my workout about 2 months ago because i felt i was lacking strength in my grip.Since I've been using them my grip strength has greatly improved....Plus their putting some nice size to my forearms and back in the process...

 

[erickthegreat11]

Here's wht I do Lee:

Forearm curls, wait a min after each set then work your grip I use an adjustable hand gripper with a rubber ball inside it, then back to forearm curls for second set and so on until 3 sets of each. Then concentration curls for 2 sets, then incline curls for 2 sets (these will make your forearms sore at an extreme incline) and in between the incline curls do reverse grip curls

 

[Y_lifter]

4. roll ups (a plate attached to a rope which is attact to a Db handle

You will cry if you do them with a long rope and standing on a
bench with the weight starting on the floor.

Do them palms up and palms down on the handle

 

[Lee]

i trashed my forearms today, and man did it feel good. wrist curls til i couldnt move my arms anymore.

 

[AustinTX]

i trashed my forearms today, and man did it feel good. wrist curls til i couldnt move my arms anymore.

same here, got a huge pump; should've measured when I got home

the reverse curls kill me though; like working out your shins instead of your calves...