Forearms?

[Debaser]

Doesn't do shit..


Last|Exit

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.

 

[cccp]

Heavy deads with no straps

what grip?

 

[Sully810]

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

 

[makedah]

i cant see why anybody would want to workout their forearms??
you work the muscle with virtually every exercise.

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.

 

[WarriorPL]

what grip?

Grip wouldn't matter.

The weight is what does it.

 

[2Shy]

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

 

[makedah]

Don't feel bad 2Shy - as a fellow BFB, the forearms are one place where the muscle really shows up. I've enjoyed gazing at mine in the mirror.

 

[argent]

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]

Grip wouldn't matter.

The weight is what does it.

yeah, i was doing deads, biceps and forearms curls today, and boy oh boy were my forearms pumped as fuck.

 

[jerkbox]

power cleans
heavy deads
super heavy shrugs or other movements where you are required to hold a lot of weight for a period of time...i.e. farmers, etc.

and a few isolation movements.