Bulking up my Fore arms/lower arms.

Zapp Brannigan

Any lifts or anything i can do to increase the size of my forearms, as they are embarrasingly tiny.

SparkyLarks

I do wrist curls to strengthen my forearms,

but as mine are disproportionally large i've never tried to bulk up

voxpop

hammer curls - http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

logic1

Ironmind do lots of tools for developing forearm, grip and crush strength.

http://www.ironmind.com/ironcms/opencms/ironmind/

.logic.

pwd

juggling heavyish balls works well up to a point. (by which i mean it will build your arms up to a point pretty fast and then cease to be effective from my own experience)
probably not of interest or whatever though.

Zapp Brannigan

Thanks for all the advice,
Ill give them hammer curls ago.

Karl Hungus

Angry_Penguin wrote:

hammer curls - http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

That's something I'll have to give a go aswell.

poobum

SparkyLarks wrote:

I do wrist curls to strengthen my forearms,

but as mine are disproportionally large i've never tried to bulk up

iv treid both these and i find the wrist curls much better! never realy saw much affect th othr ones hav on forarms they just mainly build biceps! but wrist curls do work!

logic1

Angry_Penguin wrote:

hammer curls - http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

I haven't a clue what you're talking about here. The hammer curl is primarily a bicep exercise.

The site doesn't indicate biceps brachii as the main primary when it should have.

It's an extremly poor forearm builder.

.logic.

voxpop

if you say so - Im not an expert - but it does work your forearms aswell as bicep. I always thought that site was a fairly good source of exercises and info plus Im sure I read it on another side that it was a forearm builder

Maybe something form bodybuilder.com would be more suitable

Funkstard

You can't build up your wrists - you either have them or you don't. That's what I've always believed. You can work up your forearms however, but IME they are one of the most unrewarding areas to work on

logic1

Angry_Penguin wrote:

if you say so - Im not an expert - but it does work your forearms aswell as bicep. I always thought that site was a fairly good source of exercises and info plus Im sure I read it on another side that it was a forearm builder

It definately doesn't isolate the forearm enough to be of any real benefit. That site is alright but it does have alot of errors in both instructions and form. There's a better one around of some girl in a hat with excellant images. Not sure of the url.

.logic.

poobum

Funkstard wrote:

You can't build up your wrists - you either have them or you don't. That's what I've always believed. You can work up your forearms however, but IME they are one of the most unrewarding areas to work on

you can build up your wrists/forearms as for thm bing unrewarding that isnt so! if you have big biceps and little forarms it can look strange so building them up in that cas can be quits rewarding! if hard to do!

nesf

I always did wrist extensions and forearm/wrist curls (can't remember the exact name). Working out on a climbing wall was good too, but I never really got into that, stupid fear of heights!

Article on it here: http://www.bodybuilding.com/fun/glen3.htm

Seemed to be on from my knowledge, but I'm no expert on it!

Magic Monkey

Slurms wrote:

Any lifts or anything i can do to increase the size of my forearms, as they are embarrasingly tiny.

One thing that worked very well for me, was to get a 12" or so length of pipe, about 3-4" in diameter, and drill a hole in the centre, thread some cord through and tie a knot so it wouldn't come out. Then, attach weights to the bottom - I actually made a weight stack with some metal piping and carabiners, and put the pipe through an extendable chin-up bar for ease of use.

Grip it (you may not be able to get your fingers fully around, no matter), and rotate until cord is fully wrapped around pipe, then do the same in reverse. Edit: Like this, but substantially cheaper.

incisor71

Slurms wrote:

Any lifts or anything i can do to increase the size of my forearms, as they are embarrasingly tiny.

I'm prompted to ask whether genetic quirks limit the amount of progress one can make with building forearms. Overall I'm not a scrawny build, but my arms from the elbows down are miserably scrawny and better suited to a pre-pubescent 12yo boy - without the arm hair, of course. (I should really have chosen my parents more carefully. )

But building up wrists is very important to me, as I use computer keyboards as part of everyday work and need to stave off carpal tunnel problems (in addition to following the usual ergonomic recommendations for computer users).

The weighted rope roll is a great idea and seemingly quite easy to make, but would it be ok to bring "unofficial equipment" into a gym? I suspect that their insurance/litigation clauses may not grant them the freedom to allow members to use uninspected/homemade equipment on the premises....

OFDM

logic1 wrote:

That site is alright but it does have alot of errors in both instructions and form. There's a better one around of some girl in a hat with excellant images. Not sure of the url.

The "girl" in the hat site (BSU) is here (they recently changed the url which made it difficult to find):
http://www.bsu.edu/webapps2/strengthlab/home.htm

"Girl" in "hat" is here by the way:
http://www.bsu.edu/webapps2/strengthlab/images/cablerow_mid.jpg

incisor71

Magic Monkey wrote:

Then, attach weights to the bottom - I actually made a weight stack with some metal piping and carabiners, and put the pipe through an extendable chin-up bar for ease of use.

Magic Monkey - I can visualise the "rope wound around the bar" part, but not the rest of it. Would you be kind enough to post a link to a picture of the arrangement you've created? (I'm pretty sure I have enough DIY equipment/know-how to engineer something workable.)

Many thanks in anticipation!

I also have a few small queries with regard to the structure of forearm training - I presume similar training rules apply to forearms as for other major muscle groups, i.e., perform rolls/unrolls in sets, rest between sets, don't train two days in a row, etc.? Are there any favourite exercises/stretches you'd recommend for use with the bar?

Sorry for requesting so much in the one post! Thanks again!

Magic Monkey

Here you are

The pipe goes through the chin up bar in the doorway, as this takes less stress off the shoulders when doing the exercise - they give very quickly!

Ironmind has links to grip websites, or just search for "grip strength" or "grip training". I know there are a few dedicated boards.

Kevin_rc_ie

pwd wrote:

juggling heavyish balls works well up to a point. (by which i mean it will build your arms up to a point pretty fast and then cease to be effective from my own experience)
probably not of interest or whatever though.

i would have never thought of that.

Recon

I got this book off amazon. Very useful.

http://www.amazon.co.uk/exec/obidos/ASIN/0736041850/qid=1118016096/sr=1-4/ref=sr_1_11_4/026-8731641-1626843

Try the reverse wrist curls for your forearms.

rsynnott

Slurms wrote:

Any lifts or anything i can do to increase the size of my forearms, as they are embarrasingly tiny.

I'd expect a visit from the signature police death-squads, if I were you.

Zapp Brannigan

what for?

Sir Digby Chicken Caesar

sweet jesus, that sig is huge

great band, but..wow

big sig

Zapp Brannigan

i dont think its bigger than most, and yes i most definitely agree! theyre the best!!