Forearm exercises

AstonMartin

I want to build up my skinny forearms. What are the best exercises for this?

gymsoldier

Once upon a time advice given for big forearms was Squats

http://www.boards.ie/vbulletin/showthread.php?t=2056146577

choons

A few sets of pullups usually have my forearms screaming at me!

I wouldn't bother focusing on isolation exercises, you will get better results from stuff like benching, shoulder press, rows, pullups etc.

If you have too much free time and nothing better to be doing, try some of these:
http://exrx.net/Lists/ExList/ForeArmWt.html

gymsoldier

I think this thread is going to turn into another epic dejavu of forearm building squats. We've started to get into the forearm building theories of benching and shoulder presses already;

So you want bigger forearms, well they'll come part and parcel on the road to bigger arms. Try some Hammer curls to hit the brachioradialis, and standard curls will stimulate the wrist flexors, on arms day. Even some reverse grip curls. And you'll use your forearms loads on back days aswell. Pull ups, rows, deadlifts, these all require grip strenght too.

AstonMartin

Thanks. I have to find a good gym in dublin city center for 3 months with a pool.

rubadub

gymsoldier wrote: »

Once upon a time advice given for big forearms was Squats

http://www.ncbi.nlm.nih.gov/pubmed/21327794

ferike1

I don't work my forearms specifically but this usually has them fired up:

Knock out a set of pullups or hanging leg raises. After the set, don't let go, grip the bar tight and hold yourself up just a tad, or free hang. Then stay like that until you go into your next set. I usually mix up the leg raises with the pullups, 1 set leg raises straight into pull ups and then hang, rinse repeat.

Your forearms might not be friends with you after that though.

Limousine Fred

A few that work for me are:
Bicep curl 21's (slowly)
Wrist curls/extensions
Close grip bench - press with elbows tucked.

gymsoldier

rubadub wrote: »

http://www.ncbi.nlm.nih.gov/pubmed/21327794

If you only do squats, youre forearms wont grow. Hormonal responses are independant of dirtect forearm growth trough specific excercises.

grimloch

Limousine Fred wrote: »

A few that work for me are:
Bicep curl 21's (slowly)
Wrist curls/extensions
Close grip bench - press with elbows tucked.

Calf raises always nail my forearms.

collymcd

I find Hammer curls are pretty good for forearms. Close-grip pull-ups too.

Limousine Fred

grimloch wrote: »

Calf raises always nail my forearms.

Good 1, go f**k yourself c**t

MOD NOTE: and you can cool off for a week then.

Pace2008

Limousine Fred wrote: »

Good 1, go f**k yourself c**t

Take it easy on the creatine and protein shakes, man.

Doing weighted pull ups in the 5-8 range helped put some meat on my naturally twig-like forearms. I throw in some reverse curls as well from time to time because the brachioradialis (muscle on the outside of the forearm when your palms are facing up) doesn't get much love from the rest of the exercises I do.