Want bigger Forearm's, Wot to do?

[Papa Lion]

I think over-hand curls are great!! along with wrist-rollers... that is to say a rope about 2.5 feet long tied and taped in the middle to a pipe approx 1-2 inches in diameter, approx 16 inches long... and then add your desired weight... I find 25lbs sufficient for a few sets (though that is a bit of a chore and you might like to go a little lighter to begin with and get a gauge) hold it out in front of you...... straight arm is unnecessary... just far enough that the weight isn't bangin against your legs and high enough that it doesn't touch the floor... and then proceed to wind and unwind the ropeall the wayy down and back up one way and all the way down and back up the other... this will hit both sides of your forearms as well as your hand strength... give it a try you just may love it!!

 

[MichaelScott]

the burn with that exercise is unreal

 

[txbondsman]

I use a very controlled movement, dumbbells with forearm over bench, slow and controlled down and up, use the pronated and supinated grips. I hold at the top squeeze, just another variation, but I like the control from this exercise.

 

[DonCorleone562]

I have big forearms. I do not work them out specefically. What I like to do is when i'm doing lat pull down and rows of all sorts. I grab the bar with my fingers. I do not fully grip the bar with my hand. I grip it with my fingers. This has been my success with forearms.

 

[airsmith2k]

ull get bigger forearms if u start jerking off more guaranteed..

 

[thebadguy54]

Ditch the straps if you use them for anything including deadlifts and pull ups.

Try high rep sets (50, 100, 150 reps) of wrist curls and reverse wrist curls at least twice a week.

Fat bars are awesome if you have access to them.

Towel pull-ups also blast the grip... just drape a towel over a high bar and pull up while holding one side of the towel in each hand.

 

[38nStrong]

Hammer curls with dumbbells is a great one too.

My Fav as well!

 

[s8nlilhlpr]

deadlifts + farmers walks. Hammer curls if you want.

I see TONS of skinny guys at my gym performing every type of curl....wrist curl, reverse wrist curl, pinkies out curl, incline curls, seat curls, concentration curls, cable curls, etc.... All the really need to is to lift more weight period and eat more.

 

[Hurricane55]

I super set wrist curls with "wind shield wipers". Take 2 d.b's (I use 35s) and hold your arms at your side w/ your elbows at a 90 degree angle (like your halfway done w/ a curl). Then you just rotate 1 hand palm side up to palm side down and the other palm side down to palm side up simultaneously (like a wind shield wiper), while keeping your arms in that bent position for 20-25 reps, over and back is 1 rep. I haven't really seen anyone do them but they've worked wonders for me and my brother.

 

[NYBodyguard]

watch victor matinez's dvd he does a very interesting forearm move i tried it and its some amazing stuff