My forearms suck....need some help.

[thebrute]

strapless shrugs & rack deadlifts
hammer curls(light & heavy)
grippers(captains of crush)

i hope this helps. tb

 

[OfWolfandMan]

Thick bar curls-2" and 3" bars
Hammer curls-normal and cross body
Deadlift hold-barbell,dumbells,or farmers implements
Farmers walk-db's or farmers
Hercules hold in the cable crossover thing-different finger combinations
No straps on anything

These are the sort of things I do.My forearms arent amazing,but then again I dont really train them directly,or focus on getting huge forearms,but they are getting bigger and stronger.Every once in a while I might superset deadlift holds with behind the back wrist curls,or extensions..or I might do different wrist curl and extension movements with bands,or use the grippers

 

[phatman42]

One Wicked Wrist Roller from ironmind is what i use, brutal forearm workout!!!

 

[Atomic Punk]

One Wicked Wrist Roller from ironmind is what i use, brutal forearm workout!!!

I havn't done them shits since High School bro! Definitely a killer forearm exercise though. If my gym had one, I'd do those all the time. I might make one now that I have it on my brain. Thanks. Karma 4 u.

 

[therobber]

Do strapless deads....

yea.......heavy deadlifts will blow em up for sure

 

[psychedout]

Do strapless deads....

Yah I do these, when i'm not on Dbol anyway... oh well 2 more days left after 5 weeks with no deads.... lower back pumps were way to much to handle.

 

[psychedout]

What is this "farmers walk" deal?

 

[OfWolfandMan]

Farmers walk-If youve watched a strongman competition on tv,or checked some of Bfolds picture threads,I know youve seen it.You have a weight(usually a dumbell,or farmers implements) in each hand and walk with it.Thats basically it.

 

[joltman]

do a couple of forearm exercises after each workout

 

[Him1]

Try doing your forearm workout first, or supersetting them w/ biceps movements(at the beginning of the workout) when you're very fresh. Make them the priority. They're like calves, everybody throws them a the end of the workout for a few sets when the intensity is lower.