FOREARMS: how to train them?

[ham2]

I use Ivanko super gripper and i'm aware they come into action for a variety of exercises...
anyway...other ways?

 

[Descanting2003]

You make me wonder. I never really thought forearms as really necessary to train. I figured they get a pretty good workout with anything they do..

Maybe another way to train them is go heavier with arm exercises, but instead of working out to isolate your biceps, do all those other exercise that recruit the forearm muscles. I think about supinating dumbell curls, and standing ez-bar curls might do something. There's probably more...

 

[Deterass]

We have a round stick at the gym with a string in the middle that you tie the weights on.

You turn the wood in your hands twisting it up off the floor.

It probably sounds dumb but it works great.

 

[ArrogantFungus]

I used to work my forearms with reverse curls and wrist curls when younger but I noticed they got bigger just by doing regular curls eventually..the trick is in keeping a tight grip and not swinging the weight but controlling it. I now bwelieve that forearm soecialization is not necessary if you work HARD enough on curls of any kind.

 

[ham2]

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We have a round stick at the gym with a string in the middle that you tie the weights on.
*************
Ivanko makes a professional full featured version: wrist crusher, which i'm going to buy sometime soon.
I was concerned by my grip & wanting to improve it along with wrist strenght.

 

[yomama]

Dont use straps on in your exersizes, unless you're doing deads. When everything else grows, your forearms will have to keep up with the weight and will grow. Mine did, the worst mistake I've ever done was use straps for back exersizes.

 

[GatorHunter]

Dude I am glad you asked I havent even been working my forearms that long and they went from 13.5 to 15 in less than 6 months. All I do is a reverse curl with dumbells and my palm faceing downand I angle my elbow in toward my ribs and curl like a normal curl toward the bicep. I can do 40lbs like this its awsome makes you alot stronger and your forearms look savage!!! Try it out and let me know if you have any questions.

 

[Dave949]

I have found that for me doing wrist curls incorporating the rest pause technique works well. Also doing a straight set of wrist curls and super setting with reverse curls.

One cannot go wrong with hammer curls either. Try doing hammers working up and down the dumbell rack with no rest. You will be in tears when your done. Just make sure you do them at the very end of your workout cuz your forearms (and biceps) will be useless afterwards.