Want bigger Forearm's, Wot to do?

[hayz]

I am very unhappy with my forearm size, I never see guys in the gym working out their forearms.

Do you guys have a forearm workout to develop the Brachioradialias and Flexor Carpi Ulnaris Forearm Muscles obviously).

 

[JarheadChiro]

For the Brachioradialis I do reverse wrist curls seated and my wrists on my knees, I use the Oly bar and plates.

Reverse this and hit your flexors.

Do all reps to failure.

 

[noclue9415]

I am very unhappy with my forearm size, I never see guys in the gym working out their forearms.

Do you guys have a forearm workout to develop the Brachioradialias and Flexor Carpi Ulnaris Forearm Muscles obviously).

take a barbell with however much weight you can handle. Stant up and hold it behind you and curl up with your wrists and your palms pointing behind you when you start. then hold the bar in front of you with your palms facing inward toward you and curl upward away from you with your wrists. see how many reps and sets you can do. i try to get at least 12 full reps in on each side and do 5 sets of each

 

[noclue9415]

For the Brachioradialis I do reverse wrist curls seated and my wrists on my knees, I use the Oly bar and plates.

Reverse this and hit your flexors.

Do all reps to failure.

that works also, but i like to do mine standing.

 

[r1]

Narrow Pronated Pull-ups

Use narrow pronated grip where the spacing between both hands is roughly 4 to 6 inches. This grip increases the amount of overload on the brachialis and brachio-radialis muscles because in this anatomical position, the biceps brachii have a rather ineffective line of pull. For many individuals this grip is easier on their wrists than the supinated grip. It is another very effective upper arm builder, particularly if your brachialis muscles are under-developped.

This exercise is really hard, but very effective. If you're on any kind of gear that gives strength gains, you should be able to bang out at least a few. The above is by Charles Poliquin...aka THE MAN.

R1

 

[MichaelScott]

yeah i feel those pullups they are a good choice

 

[Nelson Montana]

Forearms are made up of many slow twitch fibers (like the calves of most people) so growth is very limited to genetics but most responsive to exercise which will increase mitochondria. That means high reps. The more reps you do, the more potential growth. Buy one of those had squeezers and use it all day long. Then you can incorporate the other movements to much more effectiveness.

 

[wwebound4life]

Hammer curls with dumbbells is a great one too.

 

[st8grad]

Forearms are made up of many slow twitch fibers (like the calves of most people) so growth is very limited to genetics but most responsive to exercise which will increase mitochondria. That means high reps. The more reps you do, the more potential growth. Buy one of those had squeezers and use it all day long. Then you can incorporate the other movements to much more effectiveness.

Yep! You can also make a wrist roller to use at home too. Roll the weight up and down one way, then the other. Start at three days per week and work up from there. High reps, a lot of burn.

 

[hayz]

Cheers guys awsum advice, Il get straight on it.