Skinny lower arms

InchicoreDude

My arms between my elbow & my hand are too skinny for my liking. I sthere any way to bulk them up?

paulmclaughlin

Do you have a Preacher bench in your gym?

nice_guy80

preacher curls? for forearms?? or did you mean reverse preachers?

pull ups
reverse barbbell curls
hammer curl

http://www.exrx.net/Lists/ExList/ForeArmWt.html

Pace2008

Deadlifts and weighted chins put a good bit of meat on my forearms, which are naturally predisposed to being twig-like. I've also heard good things about fairly high-rep dumbbell rows done to failure, with more emphasis on volume than form. Any pulling/curling movement with enough weight will work your forearms hard; no real need for specific grip work if you're fairly new to lifting.

As an FYI, you won't be able to add much size to your wrists, which consist largely of bone and tendons. You can cover them up with a load of bracelets if it bothers you, though

nice_guy80 wrote: »

preacher curls? for forearms??

You can use preacher benches for wrist curls, I believe.

Glowing

Bhaf in Sandyford?

Mellor

nice_guy80 wrote: »

preacher curls? for forearms?? or did you mean reverse preachers?

All he asked was there a preacher bench, he could of been talking about reverse curls, wrist curls or any of the other variations that raise the focus on the forearms

Wollwead

Deadlifts, chins pullups, farmers walks, kettlebell swings inparticular are serious for forearm development IMO. I used to have the same problem. Heavy KB swings FTW. Higher the volume the better. Simples!

gymsoldier

Squats.







Hahaha that never gets old

Brian?

gymsoldier wrote: »

Squats.







Hahaha that never gets old

I think it got old a long time ago TBH.

I think the standard answer to any question about a lagging body part should be: eat more and lift heavier.

murphthesmurf

Don't use any lifting straps. Targeting that area specifically wont really give you much results. Having small wrists can work for you, as the rest of your arms get bigger, having small wrists will make them looker even bigger than they are. Gripping heavy weights in the movements you routinely do will have a better effect than anything else. Especially if your doing dead lifts, rowing, or chins etc. If you must do something, then try holding a dumbel with your forearm resting on the bench you are sitting on with the dumbel overhanging, then curl your wrist up and down. Don't expect miracles though.

PatrickMac

Theres something you can make to define your forarms working out the outer fibres a littler more I think, but grip strength things like deadlifts etc would just make them bigger.

Cut off the end of a broom or something (anything round and about 20cm long) and hammer a nail into the middle. get some rope or twine and tie it onto the nail. Make a lassoe at the end of about 1m or rope where you can attach a weight/kettlebell at the end. Hold your arms out straight and curl it up, its great for getting definition down your extensors (top side of your arm).

Kinda like this thing:
http://www.amazon.co.uk/Golds-Gym-Wrist-Curl-Exerciser/dp/B0013G3BNI

Fauntleroy

PatrickMac wrote: »

Theres something you can make to define your forarms working out the outer fibres a littler more I think, but grip strength things like deadlifts etc would just make them bigger.

Cut off the end of a broom or something (anything round and about 20cm long) and hammer a nail into the middle. get some rope or twine and tie it onto the nail. Make a lassoe at the end of about 1m or rope where you can attach a weight/kettlebell at the end. Hold your arms out straight and curl it up, its great for getting definition down your extensors (top side of your arm).

Kinda like this thing:
http://www.amazon.co.uk/Golds-Gym-Wrist-Curl-Exerciser/dp/B0013G3BNI

This works well, plus it's more fun than doing wrist curls or squeezing a stress ball all day.