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Forearms?
- Thread starter akaba
- Start date
behind the back barbell wrist curls.. wow thats alot to say
i do them after back and biceps, usually twice a week
about 4x15 get a real good pump. fail at about 12 or 13 then cheat out a few more.
also reverse barbell curls, on a straight bar or curl bar.
4x8-10 reps or hammer curls.
i do them after back and biceps, usually twice a week
about 4x15 get a real good pump. fail at about 12 or 13 then cheat out a few more.
also reverse barbell curls, on a straight bar or curl bar.
4x8-10 reps or hammer curls.
makedah
New member
I do reverse barbell curls or hammer curls 1x/week (2x8-10). I do wrist curls or some other grip work 2x week (forearms often get worked too in grip work), one day heavy (3-5 reps) , one day light (12 reps) or static (plate pinches, farmer's holds - not walks).
In terms of frequency: I don't know what your goals are. I'm not necessarily trying to make my forearms bigger (but they have been getting bigger). I need them stronger to help me with my chin-ups. So I do them last (or almost last) on the same day that I do chin-ups. Seems to be working.
In terms of frequency: I don't know what your goals are. I'm not necessarily trying to make my forearms bigger (but they have been getting bigger). I need them stronger to help me with my chin-ups. So I do them last (or almost last) on the same day that I do chin-ups. Seems to be working.
AustinTX
New member
I just do mine once a week, plus the incidental work they get on most days.
Make sure to hit your flexors and extensors by doing a curl and a reverse-curl type movement; you may want to alternate between doing them with your arms hanging and supported on your thigh, bench, etc. The isolation moves hit them harder for me.
Make sure to hit your flexors and extensors by doing a curl and a reverse-curl type movement; you may want to alternate between doing them with your arms hanging and supported on your thigh, bench, etc. The isolation moves hit them harder for me.
c-sharp minor
Well-known member
Thaibox said:
Agreed.
L
leancuisine
Guest
i cant see why anybody would want to workout their forearms??
you work the muscle with virtually every exercise.
you work the muscle with virtually every exercise.
louden_swain
New member
TheOak84 said:
TheOAK84,
I plan to start using behind the back again. They are much safer than wrist curls over the bench. I seem to get a lot of wrest pain from wrist curls over the bench. Thanks for the ideas!!
C
Cuts
Guest
Frequent, focused, and intense sessions of choking the chicken.
D
Debaser
Guest
Last_Exit said:
Forearms, probably even more so than your upper arms, are something that grows along with the rest of your body. You need to add lots of weight to your entire body to get your forearms to grow too.
That said, when you can deadlift 500-600 lbs you most likely will have well-developed forearms.
This really burned my forearms..
farmers holds 225x2setsx1 minute
behind the back bb wrist curls-2 setsx high reps 15-20+
3"bar wrist curlsx2 setsx45lbsx20 reps
It wasnt planned out at al(thats why such low weights were used
)l...I was doing farmers holds then decided to do the other things just to finish off my forearms.I have bad wrists and that seemed to help them to feel better.Ive done something like this for the past 3 weeks and havent had any real wrist pain since
farmers holds 225x2setsx1 minute
behind the back bb wrist curls-2 setsx high reps 15-20+
3"bar wrist curlsx2 setsx45lbsx20 reps
It wasnt planned out at al(thats why such low weights were used
)l...I was doing farmers holds then decided to do the other things just to finish off my forearms.I have bad wrists and that seemed to help them to feel better.Ive done something like this for the past 3 weeks and havent had any real wrist pain since
makedah
New member
leancuisine said:
A - I always lift raw and I have small wrists (I'm 5'8", they're a hair less than 6"). My wrists were giving out earlier than I wanted them to. So I started doing grip and forearm work to help. And it has helped.
B - I deadlift without a mixed grip and I'm betting that this will help. But I don't buy the idea that just sticking to the "big moves" for my upper body is the best strategy for someone like me - at least not for now. I have long, spindly arms, and I need to strengthen them so that they can better assist the larger muscle groups in rows, chins, push-ups and the like.
2Shy
New member
If I'm anything to go by, then I'd have to agree that deadlifts will build your forearms. I noticed a buildup of muscle in my forearms within just a couple of weeks of incorporating deads. Nothing else in my routine had changed drastically enough to account for it. I had a lot of fun flexing them and showing them to my friends. Pathetic, I know. LOL
Pathetic, I know. LOL
argent
New member
Sometimes I like to do heavy bar holds. You set the pins in a power rack so its almost like a short ROM rack pull. Get the weight up and hold as long as you can until the bar peels your fingers off it. If you have a training partner it makes good competition to see who can do it longer.
cccp
New member
It's amazing how nobody mentioned that before, but jerking off works wonders for me. I usually do 20 sets, 30 repetitions each, with less than 15 seconds rest in between. I get really pumped this way! 
Oh yeah, it also helps to look at some porn while you are doing it. This is an expert advice, follow it, and you will get big forearms in no time. 
Oh yeah, it also helps to look at some porn while you are doing it. This is an expert advice, follow it, and you will get big forearms in no time.
L
leancuisine
Guest
CCCP said:It's amazing how nobody mentioned that before, but jerking off works wonders for me. I usually do 20 sets, 30 repetitions each, with less than 15 seconds rest in between. I get really pumped this way!
i almost cried, that was so funny
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