Help me make my forearms bigger :(

[F117A Active Stealth]

Well, I'm not a small guy, my arm circumference right now is about 18", but my forearms are a pitiful 13" around.

I've been doing a lot of gripping exercises and I've increased my grip strength considerably, but haven't really increased the size of my forearms.

What exercises can I do to have bowling pin forearms?

 

[Mavafanculo]

try reverse curls after your normal biceps work

it'll also help fill out the lower area of your biceps

same as a standard curl except with an overhand grip instead of an underhand grip

 

[Scotsman]

Increasing grip strength isn't really going to help your forearms get bigger.

As Mava said reverse grip curls are helpful.

Also try:
Wrist curls
Wrist rollers
Weighted rotational work

Cheers,
Scotsman

 

[sopac]

pinwheel curls, hammer curls, and reverse curls

 

[chaos13]

reverse curls, and reverse pulldowns will put some size on your forearms

 

[Sub-Zero]

pullups make my forearms huge

 

[silver_shadow]

heavy deads did it for me.

 

[AVFC]

Hammer curls have helped mine grow & become more vascular.

 

[the_alcatraz]

Heavy deads, heavy dumbell presses, lifting anything heavy from the ground gives you forearm size.....even heavy pulldowns and pull ups gives you good forearm development....they are the easiest muscles to develop as they work with almost any other muscle...

 

[thebadguy54]

Weighted pull-ups and heavy deadlifts should do it.

I knew a guy that was a competitive rower and he had the biggest/freakiest forearms around. He built his in about five years by rowing a boat for 7 hours a day. But, I doubt you have the time to do that (I know I don't).

 

[UNK0VVN]

For me pull-ups and chin-ups gripping the bar with my fingers really pumps my forearms up, you should give it a try.

 

[royale13ii]

what are pinwheel curls?

 

[sopac]

what are pinwheel curls?

Similar to hammer curls, this guy doesnt have the best form but this is the only video i could find so it should give you a general idea

http://youtube.com/watch?v=XGqr4CJWs3E

 

[mustang_00]

reverse pulldowns, thors hammer. make your own: get a 3.5/4" pvc pipe (probably 8 inches wide) and drill a hole into the middle and feed a rope through it and tie it in a knot and tie the other end of the rope to a plate. use a overhand grip and start rolling it up so the rope raps around the pipe and you slowly start bringing the weight all the way up and then roll it the other way and bring the weight slowly back down. that's a killer for me!!!

 

[silverfish]

what are pinwheel curls?

Instead of dumbells, try using a plate. Works like a charm.

 

[jumpmaster82]

reverse curls are great. and although it seems gay, those little forearm machines you can buy at any walmart. i bought one of those and it has made my forearms grom more in a few months than years of countless wrist curls in the gym. i use it on mon wed and fri before i go to the gym, in combo with reverse curls my forearms have grown like 2 or 3 inches in the last 4 or 5 months bro.

 

[zennode]

Try False Grip Pull ups. Look at gymnasts!

http://xercisefactor.com/view_video.php?viewkey=e5646ef5a30154e9f6de

A false grip is where the ring or bar goes under the wrist and barely grip but use your wrist and forearm strength to grip the bar or ring.

 

[thebadguy54]

Try False Grip Pull ups. Look at gymnasts!

http://xercisefactor.com/view_video.php?viewkey=e5646ef5a30154e9f6de

A false grip is where the ring or bar goes under the wrist and barely grip but use your wrist and forearm strength to grip the bar or ring.

False Grip Pull-ups are awesome for the forearms!

I use the false grip for muscle-ups.

 

[jiggagold]

my forearms have grown when supersetting straight legged deadlifts with any type of dumbbells leg exercise like step ups or lunges my forearms feel like their going to explode... another exersize is if u have those thick plates for cleans is to grip them with your fingers and walk around the gym

 

[ExtraMile]

Try hammer curls, with one of these bars->(click here)

And I know it sounds stupid but I found that seated dumbell curls worked for me, but I used to use me thighs as a power rack, so at about 90 degrees my arms would rest on my thighs, so I would only use the top half of the range of motion, I used to go to 20-30 reps...

 

[halfcenturian]

Forearm curls: 5s X 20r X 50lb. EOD

 

[dave bird]

I had the same problem until I started behind the back wrist curls, they burn like a mother F but work real good

 

[F117A Active Stealth]

Thanks for the good advice guys. Will try some of these suggestions.

reverse curls are great. and although it seems gay, those little forearm machines you can buy at any walmart. i bought one of those and it has made my forearms grom more in a few months than years of countless wrist curls in the gym. i use it on mon wed and fri before i go to the gym, in combo with reverse curls my forearms have grown like 2 or 3 inches in the last 4 or 5 months bro.

What exactly is this machine? I'd like to buy one, where can I see some pics of what it looks like?

 

[the_alcatraz]

try masturbation. Seriously.

 

[F117A Active Stealth]

try masturbation. Seriously.

If that was the trick my forearms would be bigger than my legs now lol

 

[enigma4dub]

direct forearm work is silly. if you want big forearms throw around big weights. how big is your arm in relation to your forearm? its probably relative and you just dont have big arms. your forearms are gonna grow with the rest of you.

 

[F117A Active Stealth]

Well by the standards of this board I guess I don't have big arms. Right now my right arm is measuring exactly 18" flexed and my left is measuring 17.75" flexed. My right forearm is exactly 13" flexed and my left is a pitiful 12.5" flexed.

I've seen guys with smaller arms than that, and huuuge forearms. One thing for sure is that I get this genetic trait from my dad, he also has small forearms

 

[enigma4dub]

Well by the standards of this board I guess I don't have big arms. Right now my right arm is measuring exactly 18" flexed and my left is measuring 17.75" flexed. My right forearm is exactly 13" flexed and my left is a pitiful 12.5" flexed.

I've seen guys with smaller arms than that, and huuuge forearms. One thing for sure is that I get this genetic trait from my dad, he also has small forearms

that is relative size, my arms are just at 18" and forearm is like 13 3/4. unless you have really long arms...

 

[SaiBoT]

Ok give those a 2 week rest! Then try some reverse grip scott curl, behind the back wrist curls and standing false grip curls with arms to the sides! Make sure you workout without gloves,. go for slow and complete range of motion reps with a brief pause when contracting going really heavy for sets 8-12! That should do the trick for now! With back and bicep exercises you shouldn't need extra stuff! You can also try heavy grippers! Good luck

 

[bigdave2628]

I have been doing giant sets with reverse curls, behind-the-back wrist curls & DB wrist curls on tuesday & friday. And my forearms are 16 1/2 inches. Do 3 sets till failue.

 

[Azinine]

direct forearm work is silly. if you want big forearms throw around big weights. how big is your arm in relation to your forearm? its probably relative and you just dont have big arms. your forearms are gonna grow with the rest of you.

Ditto

 

[JLowe02]

anytime you are holding weight with your arms your forearms are working. especially dumbells. but in my opinion heavy deads are probably most important. no one i know that deads heavy has small forarms.