Forearm Routines.

[Atomic Punk]

Here's my current one. Could you post your own please? I am always looking for new exersises to perform. Thanks.

I. Cross-Body Dumbell Hammer Curls:

2 Sets of 15.

II. Reverse Preacher Curls: Straight bar. Arms Will BE Fully Extended on the Negative.

2 sets of 15. THE BEST FOREARM EXERSISE IN MY OPINION.

III. Seated Barbell Wrist Curls: Palms Up.

2 sets of 15.

IV. Standing Behind-the-Back Wrist Curls: Straightbar.

2 sets of 15.

V. Barbell Reverse Wrist Curls: Barbell, Palms Down.

2 sets of 15.

VI. Standing D-bell Wrist Curls: Palms facing thighs.

2 sets of 15.

Sets are all performed with a pause at the top of each rep.

Sets are also performed with 1, 1/2 minute rest between sets.

 

[revexrevex]

I think you covered them all. You do this all in one workout?

 

[Atomic Punk]

I think you covered them all. You do this all in one workout?

Yes. It isn't as much, or as hard as it appears. I go pretty light, and focus more on lactic acid in the muscle than anything remotely realted to heavy work sets. They are all done w/ a pause at the top, but motion is quick on the way down & back up to get the acid buildup I want. Anyway, rest is 90 seconds betwen sets as I said. After the second set in each group, I jump right to the first set in the next without rest sometimes as well. Just to super-set & save time. I do them on Arms/Abs day.

Actually, I did cover alot of them, so I guess I(as well as wanting to know workouts) would like to know what you believe is the most effective lift in your arsenal for forearms. Thanks.

 

[JollyRogers]

This is what I used to do and it works GREAT!
I don’t do any direct forearm work anymore, my forearms are ...yes you herd me right, too big!

1#
Dumbbell reverse curls, on bench with arms *level*with bench and wrists just sticking outside the bench edge.

2#
Same as above but just curls (opposite)


Do these with a warm-up weight and a rep range of 15-25

Then after your warm-up, get some heavy shizznits (DB’s) and rep out 4-8 on all these exercises while you’re warmed up or go on your 2ed set.

After this drop down to some lighter weights and rep out 15-20
And again and again! Id stick to 4x15, 4x20 & your “Building set” 1x4 or 1x8
Try 1x25, 1x15, 1x4, 1x15, 1x15, 1x15… (10 working sets & 2 building sets tottal)


Mine blew the hell up doing these, I found doing a heavy set helped with size, while thee other sets (15-20) helped with stretching the forearms muscles as well as getting a good pump. Now im sure the other sets helped as well, but I think that one heavy set helped big time.

Hope this helps, as I don’t do this anymore because of the fact it makes them swell just a tad too much …

 

[tuc biscuit]

Timed holds

 

[Atomic Punk]

Timed holds

Like hanging holds? Timed at what count? Which hangs work best iyo? Are they best used as a second lift in a superset? Thanks bro. Some new info!

 

[Atomic Punk]

Karma for you guys btw!

 

[Zander1983]

Any type of timed hold will work. Whether you put 300 lbs on a bar and hold it in your hands at the top of a deadlift position for as long as you can, or just hang from a bar for a set amount of time. Also, try pinching some plates together with your fingers only.

 

[Screwball]

I don’t do any direct forearm work anymore, my forearms are ...yes you herd me right, too big!

No such thing as forearms that are too big...

 

[louden_swain]

Have you ever tried behind the back wrist curls?

Those are my favorite strength and mass builders. I find that they are comfortable on the wrist.

 

[Backlash]

Wrist roller. These kill my forearms.

 

[louden_swain]

Wrist roller. These kill my forearms.

I need to start using these again.

 

[therobber]

Have you ever tried behind the back wrist curls?

Those are my favorite strength and mass builders. I find that they are comfortable on the wrist.

I used to do front and behind the back wrist curls and they worked good.

But since I started doing heavy deadlifts and no direct forearm work they blew up real proper.