Thread: training forearms?

wrist curls and reverse wrist curls

If you use wrist straps to do your back exercises, try them without. In the past I used wrist straps for bent over rows and dumbbell rows, but stopped on advice from a friend. I gained almost an 1" on my forearms with that simple advice.

Reverse barbell curls work the brachialis primarily, but are also a good forearm exercise.

using heavy weight is the best forearm exercise, deads powercleans, farmerwalks, bbell curls

I love training forearms. I think that few things look "cooler" on a bodybuilder than thick, veiny forearms. I used to ignore them because I figured they would get enough work from heavy rows, curls, and deadlifts, but soon my upper arms became too big for my forearms. Now I directly train forearms once per week on bicep day. Here is what I usually do:

-hammer or reverse curls...2 x 6-8
-superset: reverse wrist curls/wrist curls...2 x 12-15 each

Its been talked about many times, I still stick to the same basic things. I dont use wrist straps, and for direct work I do 3 sets of extentions and 3 sets of wrist curls. Dont bounce the weights and dont unravel the fingers, no need for it.

If I feel like doing more I would work up to possibly 5 sets, no more for either side.

HEAVY HEAVY dumbell holds are IMO the best forearm builders there are.

Originally posted by gr81
using heavy weight is the best forearm exercise, deads powercleans, farmerwalks, bbell curls

true, but you still want to have seperate forearm work unless you're naturally gifted in that area.. i get a pump in my tris when i do my chest work, but i'ma still do seperate tricep work

My forearms stay small unless I do direct work, I have to do direct work for everything unlike some people.