How to build up forearms.

blow69

I really want to build up my forearms asap.Any advice???

Frankieboy

Wrist curls.

But from what I have heard before it can be very difficult, and will take quite some time. Size wise I don't think they'll get much bigger, maybe it's the amount of actual muscle in the forearm. Im far from an expert so I'd wait for one of the regulars to reply before doing anything.

Hanley

Gain weight all over... you're probably not gonna get freaky big forearms unless you've gotten lucky genetically. there's nothing to stop them getting larger tho.

tribulus

Personally mine never really improved much from wrist curls, I found it a very awkward movement.

Heavy deads and rows really helped them along however.

Hanley

tribulus wrote:

Personally mine never really improved much from wrist curls, I found it a very awkward movement.

Heavy deads and rows really helped them along however.

Listen to Trib.... he has great forearms.

Boru.

Train in the large compund movements primarily the bench, the deadlift and the squat - here's the trick for the forearms though - wrap the bar for the bench and deadlift. Making the bar slightly thicker causes you to grip it much harder for stability and security thus developing the forearms.

The best results I have seen in developing the the forearms come form training grip strength as oppossed to isolation exercises like wrist curls. You can also practice chin ups and pulls ups with a wrapped bar also.

g'em

Hanley wrote:

Listen to Trib.... he has great forearms.

Heh, Trib has great arms, period

Although the Forearm Hall of Fame award is currently held by Dragan, Holy Jeebus they're impressive

Dragan

Why thank you.

I like to lift heavy things, and have found that doing so in the least complicated manner has increased my forearm size.

Take something heavy, wrap your hand around it and lift, perform numerous reps until your forearms burn, and then your getting started.

Perform more reps, rinse and repeat.

jester77

My forearms are fried after my back day. BB Rows, pullups, deads & shrugs. Shrugs are a real struggle as my forearms are burned for the other exercises and I really struggle to hold onto the DBs!

Cravez

As others have said do: Rows, Shrugs, Pull-Ups & Deadlifts.

If i may add my own 2c:
1) Just get an olympic bar, load it with alot of weight, lift it and just hold it while clasping the bar as hard as you can for as long as you can and your forearms will BURN! If your gym has any thick olympic bars, use them instead. Simple.

2) A personal favourite iv been using recently: Slow Negative Close Grip(Palms facing in) Latpull Downs. Boy do these not only work your lats but they burn your forearms and fry your bi-ceps. Use a heavy weight were you can achieve 8 reps using slow negatives.

3)Farmers Walk: Havent done these alot in training, but knowing from past experiences just walking around with heavy weight made my forearms feel like they were gonna burst out of my skin. Grab some heavy dumbells and start doing some pacing!

4) Reverse EZ Bi-cep Curl: Works your forearms very nicely, especially on high reps.

Dragan

Michael Cravez wrote:

2) A personal favourite iv been using recently: Slow Negative Close Grip(Palms facing in) Latpull Downs. Boy do these not only work your lats but they burn your forearms and fry your bi-ceps. Use a heavy weight were you can achieve 8 reps using slow negatives.

I'll go you one better and say to do these with a rope attachment.

Ouch.

cowzerp

use a hand towel for bigger gripping area when doing bicep curl, lat pulls etc..
this will make your forearm work harder than normal and give you a good forearm workout while still doing your normal routine..wrap towel around bar then grip..

ScumLord

What about the powerball. I have a cheap one out of argos but haven't used it allot, basically forgot I had it. A few minutes on that thing really make your forearms burn.

blow69

Just looking at the Argos catalogue now and there are these things called 'extra strength hand grips'.Apparently it develops arms and wrists which is pretty much what i'm looking for! And at 12 euro it's a frickin' steal!

Thanks for the other suggestions BTW!

padraigcarroll

really slow controlled hammer curls with light weight to absolute failure,really strictly, will do wonders for ur forearms, try em, cant reccomend em enough!

walt0r

My forearms are personally a weak point for me, always have been. I'm genetically pretty thin boned so it's gonna be tough enough to get big arms, but I guess gaining weight overall is the sure-fire way.

rubadub

blow69 wrote:

Just looking at the Argos catalogue now and there are these things called 'extra strength hand grips'.Apparently it develops arms and wrists which is pretty much what i'm looking for! And at 12 euro it's a frickin' steal!

Thanks for the other suggestions BTW!

I would imagine they are still pretty weak. You can get proper ones online, like heavy grippers. http://www.heavygrips.com/testimonials.html

or "captains of crush"

Heinrich

...

ScumLord

blow69 wrote:

Just looking at the Argos catalogue now and there are these things called 'extra strength hand grips'.Apparently it develops arms and wrists which is pretty much what i'm looking for! And at 12 euro it's a frickin' steal!

I don't know about the argos one, mine has a rattle in it even though I don't use it that often. It's not as easy to get it going either. Search for the powerball I've seen them for €20 somewhere, I'm sure.

They are good if your looking for that kind of thing (well I'm not nearly as experienced as ye would be but everyone that tried it got the same burning effect). You have to hold on tight or it punishes you. For some reason the ball always slides in such a way that it moves the open end with the spining ball towards your fingers. It hurts like jiggery when it eats your fingers.

nesf

Since you're a Cork person there's a climbing wall in the Mardyke Arena (might be down because of the exams coming up though). It's not gym work strictly, but if you want to work on your grip strength (i.e. forearms) then rock climbing is one good way to do it. It's not for everyone though and I've no idea about how quickly it works.