forearm training routine

[matt ron]

Hi buds, my fore arms are suffering lack of growth, I need a special forearm routine if you don't mind to share, thank you.

 

[SteveMobsterG]

Start at the top. YouTube 'wrist roller'. Make one and use it (like for $5.00). Then forearm curls (forward and reverse). Finally NO FKIN STRAPS.

Reps and sets as you do for other bodyparts. Right now I'm on a 20 rep schedule so yesterday I did 4 x 20 reps (increasing the weight on each set) for forward wrist curls (works the underside / flexors).

 

[stevesmi]

also are you using gloves or straps? if so you need to dump those

 

[SteveMobsterG]

Let us know how you get on.

 

[muskate]

A forearm gripper is great. You can keep it at your desk and do a couple squeezes every couple of hours.

You can also do barbell/dumbbell wrist curls and reverse wrist curls

 

[RoySimpson]

Deadlifts or just holding heavy dumbbells will improve your forearm strength for sure!

 

[MasonicBodybuilder]

I must have jacked off enough in my teens to get some good forearms, lol. I never train forearms directly. I think just heavy deadlifts are a good exercise that hit them well. Maybe some reverse grip curls too.