What do you guys do for you forearms?

[willworkforhead]

I used to work them but now several of the guys at the gym told me its not needed because you work them anyway doing other lifts. What do you guys think? Also what sorts of lifts do yall do for them?

 

[[email protected]]

Bump for this! I have 7” wrist and tiny forearms that look VERY funny on a 225 pound guy! Anything that will help!

 

[drrman]

reverse grip curls, wrist curls on a flat bench with dumbells.....

 

[JG1]

My Bicep/forearm routine:

Once/week
4 sets incline curls, 6-8 reps to failure
3 sets hammer curls, 8-10 reps to failure.

 

[Goldprospector]

I do wrist curls and extentions..2 sets of 20 on each arm and the weight is where the second set is almost at failure @ #20. Work on your grip with grip squeezers or just simply by hanging from a bar with one hand as long you can a few times per day...I don't have Popeye fore arms but they are one of my best features.

 

[pwr_machine]

I've done wrist curls in the past with db's.

Also, I like doing wrist rolls with a small bar and a hanging rope to attach the weight. Make sense? I wouldn't know how else to describe those. I've always called them wrist rolls.

 

[meathead12]

Just masterbate...i know nobody wanted to let out the secret forarm weapon.

 

[kbrkbr]

Just masterbate...i know nobody wanted to let out the secret forarm weapon.

Damn! I wondered how my forearms got so big! lol

 

[IronLion]

wrist roll ups like pwr_machine suggested

static holds/farmers walk

hammer curls/reverse curls(my personal favorite)

throw away your wrist wraps if you haven't already

 

[needsize]

I used to do forearms curls, both palm up and palm down, after training arms. But when I dropped that and just stuck with the heavy deadlifting, my forearms grew even more

 

[jerkbox]

what Lion said


in addition to heavy deads.

 

[twistedneck]

I've got 7" wrists too.. sucks but they are strong as hell. here is what i do:

wrist rolls with 1.5" bar, 4' rope and 15 - 20 lbs on the end of the rope.

sledge hammer work outs (two hammers cut off at 18") or club bells up to 45lbs!!!

Reverse wrist curls.

standard grippers - works the wrist at the end. l8ta bro.