Forearms!

[biggerthanu450]

What are your forearm measurements, and how do you train them?
My forearms are very underdeveloped in comparison to the rest of my body. I do wrist curls with 185 for a set a 10, and drop to 135 for a set of 15 or so...with some additional partial reps. I also do static holds.
I'm over 240 and my forearms are only slightly above 14 in; about 14.5 with a good pump.

 

[The Red Dragon]

12 inch
wrist flexion
wrist extension (both done with wrist curls or reverse wrist curls)
static holds

Deadlifts, shrugs, pullups

Reverse barbell curls, hammer curls

 

[Legion Kreinak2]

Wrist curls 1x10 on DC
Did this for maybe 4 weeks. First time I directly trained wrists.
They started at 10.5" and after a month went to 11.5"

Interesting...

 

[T-Rage]

11.5"

I do 3 sets of gripper to failure after every workout which equates to 4 times a week.

I plan to add in reverse curls and wrist curls.

 

[slobberknocker]

Mine are 16. Just compound movements.

 

[jerkbox]

a measely 12 1/4...

hammer curls
coc gripper
reverse grip curls
occasionally wrist curls


since I have started paying more attention to them, they certainly look a lot better....

one thing I have found really works the forearms are power cleans....although I am not currently doing them.

 

[revexrevex]

static holds + genetics

 

[IronLion]

16 flexed
chronic masturbation

 

[spatts]

12 cold
chronic hand job

 

[IronLion]

12 cold
chronic hand job

With the "textured grip"

those are some big forearms though

 

[revexrevex]

your forearms are bigger than my arms. great.

 

[spatts]

With the "textured grip"

those are some big forearms though

Yeah, they're only like 2 inches smaller than my biceps though.

 

[revexrevex]

Not yours!

 

[revexrevex]

btw, im gona try to squat 315 tomorrow with new form, and in new gym. wish me luck

 

[JollyRogers]

15.5 flexed, weigh 195... compounds

 

[biggerthanu450]

15.5 inches is a big forearm measurement. They must look huge on someone 195. Do you do any specific training for them?
I use straps for my back workouts, but I also deadlift and shrug 675 for reps. When I deadlift without straps I can barely get 545 for 4 reps when I can normally do 10 reps with straps.
For the last month or so I have been hanging off the chinning bar with weight attached and this seems to be improving my grip strength, but not forearm size.

 

[JollyRogers]

I think allot of shrugs and deads helped allot, when I do shrugs i use only my fingers ..with no thumbs, but also I have always had big forarms..since a kid,I think its from my grandpa, both of them, and my dad.

edit: When you do barbell shrugs with your fingers only, your flexors (fingers flexers) grow pretty good, they turn into a couple balls that look like delts, underneth your arms, it *should* also work the muscles on top of your forearms too, the one that pops out near the wrist and the one thats like a line in the middle.. it's neato

edit agian: you could also get a dumbell with each hand with one side of each dumbbell having more weight on one side and balence it while doing shrugs, that REALLY burns the meat bellys after 25-30 shrugs, because the weight on one side makes you keep the weight even.

try it even with just the fingers as well, its hard !!!

 

[guldukat]

15.5 inches is a big forearm measurement. They must look huge on someone 195.

Yeah, no kidding. That's pretty damn impressive.

My forearms are 14.75" and look very small to me. They've been as high as 15" at 242 but I don't think I was measuring them correctly. You're supposed to lock your elbow before bending your wrist, I think.

As for what I do for 'em, not much. Some reverse curls, some DB wrist curls. Strict reverse curls are definitely fun. I'll be very happy when I'm doing those with a wheel on each side

But seeing Jolly's big-ass measurement makes me think it's time to take forearms much more seriously.

What's really a blast about forearms is that there are so many unconventional things you can do to blow them up. I look forward to trying some of them here pretty soon

 

[Parabellum]

What are your forearm measurements, and how do you train them?
My forearms are very underdeveloped in comparison to the rest of my body. I do wrist curls with 185 for a set a 10, and drop to 135 for a set of 15 or so...with some additional partial reps. I also do static holds.
I'm over 240 and my forearms are only slightly above 14 in; about 14.5 with a good pump.

I suffer from the same thing. I started doing hammer curls with dumbells ( like a dumbell curl but straight up not across the body) , in the past they really help me out.

 

[slobberknocker]

I think allot of shrugs and deads helped allot,

I agree, especially about the deadlifts.

 

[IronLion]

The thing that is funny about forearms is that if a guy has small wrists and a short arm, they will look huge almost regardless. I have long forearms and big wrists so even though mine are big in relative terms they look skinny. My training partner has freaky forearms, but they are smaller than mine

For a 215 pound guy he has some of the best arms I have ever seen, too bad he is retarded

 

[pillsbury]

hey big and dumb, better watch it....

 

[beefybull]

Static Holds (or walk around, which is called a "Farmers Walk")
Wrist Curls
Rev. Wrist Curls

Other movements that work the forearms hard: Deadlifts, Shrugs, Cleans, hanging from stuff, Rev. EZ Bar Curls, and many more

 

[beefybull]

Pinch Grip Block

Materials:
14" long 2 x 4
12" long threaded rod
5/8" washers (6)
5/8" nuts (4)

Instructions
Drill a 5/8" hole two inches from one end of the 2 x 4. Place the threaded rod through the hole. Place a washer, nut, and another washer on the rod on either side of the 2 x 4. Put on the desired amount of weight and than another washer and nut on either end.

 

[Canadian Jelly]

11inches.. never trained them directly.

biceps are 13.5, though.. lol.. wow, i suck

 

[biggerthanu450]

BUMP

 

[sk*]

The thing that is funny about forearms is that if a guy has small wrists and a short arm, they will look huge almost regardless. I have long forearms and big wrists so even though mine are big in relative terms they look skinny. My training partner has freaky forearms, but they are smaller than mine

For a 215 pound guy he has some of the best arms I have ever seen, too bad he is retarded

His wrist to forearm size ratio makes it look awesome. Damn ...

-sk

 

[overhead]

I had never measured my forearms until this post.
Right is 13, left is a little under 12 1/2........hmmmmm......wonder what could cause that............maybe I should switch hands every once in a while

I just started doing wrist curls behind my back with a barbell, seems to put less strain on my wrist

 

[JollyRogers]

lol

 

[Thaibox]

Beefybull,
Pinch blocks are great, I have five different sizes, but pinching won't stimulate forearm growth. Its primary is to hit thumbs.

 

[biggerthanu450]

bump

 

[ffknight84]

holy crap, those are some crazy forrarms. Mine i think are around 13" now i think. Dont do too much work. I like the stick with a weight tied to it by rope. Also Lax builds them up a little from cradling all the time.