Developing forearms

[Zirakzigil]

What's the best way. I have been lifting for 6 months now quite hard, and my arms, chest, back, and legs have all had noticeable size and tone gains. However as far as I can tell my forearms are still basically stick-figures. Any advice.

P.S. I am very thin boned, i can put my thumb + index around my wrist without touching skin

 

[bignate73]

carry weights constantly. dont use straps when lifting etc.

best bet is to do dbell shrugs and farmer walks for traps, that will hit your grip/forearms immensely.

as you finish your bicep workouts, hit some overhand grip curls, with a slight upward bend in your wrists throughout the movement.

 

[Zirakzigil]

I never use straps.

Farmer's walk eh? Leg day is this wed I shall try that.

Ill try overhand grip curls too.

 

[b fold the truth]

Uhhh ohhh..people are doing farmers walks now.

Get a thick bar too...a 2" bar and do all kinds of stuff with it.

B True

 

[Wizzyman]

Small bone structure can be an advantage. If you look at bb's like Flex Wheeler or Dexter Jackson who dont have huge bone structure. They look bigger than they really are. When you are finished deadlifts, put a couple of xtra plates on the bar, and just hold it for as long as you can. And hang from a chinbar for as long as you can.

 

[bignate73]

Uhhh ohhh..people are doing farmers walks now.

Get a thick bar too...a 2" bar and do all kinds of stuff with it.

B True

hell yeah, i just started them. nice little burn in the forearms and also some stiffness in the traps next day.

 

[Zirakzigil]

so is a farmers walk where i just grab some heavy ass dumbells and walk around the gym? sounds fun

 

[b fold the truth]

Yes...best if you have a straight away or can do them on the grass. You basically walk as far as you can....training your grip till it fails and the dbells fall. Use as heavy as you can.

B True

 

[Zirakzigil]

shit I'll have to do them in the gym, but still it sounds awesome

how many times a week do you usually do them, + how many sets?

I guess Ill do them on my leg day.

 

[b fold the truth]

I do mine once a week on event training day...and love them. Vary your weights and sets. 2-3 sets, depending on how hard you push yourself, will be great.

Check out my pics of me doing them here..

http://boards.elitefitness.com/forum/showthread.php?threadid=127916

I usually either use a pair of EZ curl bars or a special pair of 2" thick dbell I have to do them. My buddy made me some out of wood that I could add weights to last week. Can't wait to do farmers deadlifts!!!!

B True

 

[CollegeFratGuy]

i use the barbell and do curls off my knees. they work alot. i also do hammer curls with dumbells and barbells. i noticed an increse. bangin!

 

[SmooThy5464]

i just got a cast off of my hand cuz i broke it so my forearms were shot but they r allready startin to look better just form takin some light db's and just movin them up and down in between sets,walkin around, whenever really easy or when u r hangin out squeeze a racket ball or suttin u can do that anytime it really helps

 

[bignate73]

i just got a cast off of my hand cuz i broke it so my forearms were shot but they r allready startin to look better just form takin some light db's and just movin them up and down in between sets,walkin around, whenever really easy or when u r hangin out squeeze a racket ball or suttin u can do that anytime it really helps

whew, glad im not an english teacher.

 

[theoak01]

i did the farmers walk with the 35's,3 sets to failiure and after i left the gym i could barely hold up my backpack,must be good

 

[sean34]

try this when training biceps...

while doing dumbbell preacher curls cock your wrist slightly as if you are flexing your forearm and just perform a basic preacher curl...

i dont do anything for my forarms and they measure at 16 inches...only thing i can think of that hits em is this movement, or it could be genetics

hope this helps

peace

Sean34

 

[madhops22]

One lift to try that hasn't been mentioned...

I started lifting a month ago and my forearms have gotten noticably bigger in the month I've been training. The one lift that I know is helping my forearms (because I feel the biggest burn afterwards) is reverse-curls using a curl-bar. Just make sure that your elbows are tucked in towards your body (squeeze them in) and do 4 sets of 10/8/8/6. You'll feel the biggest burn afterwards! It's also good for your bicepts too.

Hope this helps,

Madhops

 

[aurelius]

This is something I´ll never understand. Just handling the weights is a forearm workout for me.

 

[Y_lifter]

If you went to feel your forearms really burn try wrist roll ups IMO.

Get a straight pulldown handle and tie a 4-5 ft piece of cord/rope to it in the middle.
At the other end of the rope tie an appropriate weighted plate.

Now, hold the handle out in front of you with the plate on the floor at the end of the rope and raise the plate by rolling the rope around the handle.

Slowly up and slowly down.... Switch grip and directions....

Ive seen guys rest their forearms across a bar on a bench to support them and take some strain off the shoulders and all on the arms.

Also some stand on the bench with a longer rope.

damn !!!!! enjoy

 

[Snatch518]

Try Skull Crushers. That got my forearms pumped up pretty good.

 

[VicTusDeuS]

Try masturbation and wrist curls. They really pump you up. I have big forearms compared to my very small wrists..I look like popeye with all the veins popping out of them...

 

[Night Fly]

Shoot...I did my farmer's walk UP THE STAIRS (cause B fold made me...haha...J/K) with the 50's. My forearms and traps were wasted. This was at the end of my workout too.