Thread: Forearm workouts?

Would prolly make sense to add them to your Bis day. If you do hammer curls, you're already hitting them. Try some reverse ez-bar curls on a preacher bench. Obviously alternate wrist curls to isolate the forearms!

plate pinches, dumbell pinches, static bb holds, plate curls, curling with a thick bar, doing pull ups on a thick bar etc.

as to where you should put it. depending on what types of exercises you do, try to give your forearms as much rest as you can before you will need them the most (ie maybe for deads). what day you actually do them won't really matter (you'll usually do grip work last, like core work) as long as they will recover by the time you need to use them again.

My faves:

** THORS HAMMER DB ROTATIONS **helped enormously**

REVERSE GRIP EZ/BB CURLS

BEHIND TH EBACK BB/WRIST CURLS

I always do them on Bi days

Originally Posted by sgtneo

i need to add forearm work outs to my workout to increase grip and i would like to see what sort of gain i can get from form arms. im guessing there are two ways your fore arm can be done does anyone know what are the best excersises to do the forearms and where in my work out should i place them.

mon chest/bi's
tues sholders/traps
thurs back/tris
fri legs

Cheers

Neo

All good advice. I do forearms on a dedicated arm day, right after BI's/Tri's. I use a program that I got from a different site and consists of 5 different w/o's for the forearms, with a series for the brachs; all similar exercises but different sequences. I use a different forearm w/o each time, then start over. All of the w/o's consist of 3X12's.

W/O # 1- BB wrist curls / Rev. cable curls / DB hammer curls.
W/O # 2- DB rev. curls / DB wrist curls / Rev, BB curls.
W/O # 3- Rev. BB wrist curls / Cable Wrist curls / Rev. cable preacher curls.
W/O # 4- Rev. BB Wrist curls / Rev. cable curls / DB rev. curls.
W/O # 5- BB wrist curls / Cable wrist curls /DB wrist curls.

BRACHIORADIALIS

W/O # 1- Reverse BB curls / Reverse preacher curls / DB hammer curls

W/O # 2- Reverse cable curls / Reverse cable preacher curls / DB hammer

curls.

Peace

hi sorry about the late reply i did what i thought was reverse ez-bar curls on a preacher bench but not sure if its correct as i cant find the excersise anywhere, does any one know a link where this excerise is as ive tried the two main excersise pages that are posted on here and cant seem to find.

thanks

Neo

sorry to give this a bump but dont see point in makiing another thread i just need a link to the reverse ez bar curls as im not sure i did them correctly. also im thinking theres more than one muscle in your forearms does that excersise do all of the or do i need to add some form of hand curls?

thanks

Neo

ahh also should i be doing some normal db wrist curls?

Quickee article I wrote regarding forearms:

FREAKY FOREARMS

In my opinion one of the most impressive sights on the physique of a hardcore bodybuilder is a pair of thick, gnarly, and veiny forearms. It’s great to have big upper arms, but without some huge forearms to match, you will simply look incomplete. Some guys are lucky enough to not really need to train forearms directly, as simply gripping the bar in all other exercises provides enough stimulation for their forearms to grow. But they are in the minority. Most of us will have to hit the forearms just as hard as other body parts to make them grow. Years ago I noticed that my own forearms were lagging badly behind my upper arms, and that I needed to do something about this to maintain proper proportions. The following is the routine that I used to add over and inch to each forearm, as well as a copious amount of new vascularity.

Week 1
-Barbell Wrist Curl… 3 x 6-8
-Alternating Hammer Curl…2 x 6-8

Week 2
-Behind Back Barbell Wrist Curl…2 x 9-12
-Reverse Curl…2 x 13-15
-Reverse Wrist Curl…1-2 x 16-20

Week 3
-Superset: Reverse Wrist Curl/Reverse Curl…1 x 9-12 each
-Superset: Reverse Wrist Curl/Hammer Curl…1 x 9-12 each
-Dropset: Barbell Wrist Curl…1 x 9-12, drop, 6-8 more
-Plate Holds (Grip a pair of either 25, 35, or 45 lb plates in between your thumb and other 4 fingers and hold them by your sides until you are about ready to drop them)…1 x max time

I only trained my forearms once per week on the same day as biceps. I simply rotated these 3 workouts week to week. Try this yourself and watch your own forearms become thick enough to drive a nail through a board like a hammer!

Cheers gopro thats awsome ill try that myself, in a few months ill show you the results but as im lacking a job my diet is some what not as good as i want so i am eating as often as possible and as healthy as possible but not following strickt diet untill i finish college in a couple of months when i can get full time work. how ever there should be a noticable difference, and i love seeing more veins develop in my forearms

Thanks

Neo

Originally Posted by sgtneo

Cheers gopro thats awsome ill try that myself, in a few months ill show you the results but as im lacking a job my diet is some what not as good as i want so i am eating as often as possible and as healthy as possible but not following strickt diet untill i finish college in a couple of months when i can get full time work. how ever there should be a noticable difference, and i love seeing more veins develop in my forearms

Thanks

Neo

You should see some nice changes in the size and look of density in your forearms from this program. Keep us posted!

Originally Posted by gopro

Quickee article I wrote regarding forearms:

FREAKY FOREARMS

In my opinion one of the most impressive sights on the physique of a hardcore bodybuilder is a pair of thick, gnarly, and veiny forearms. It’s great to have big upper arms, but without some huge forearms to match, you will simply look incomplete. Some guys are lucky enough to not really need to train forearms directly, as simply gripping the bar in all other exercises provides enough stimulation for their forearms to grow. But they are in the minority. Most of us will have to hit the forearms just as hard as other body parts to make them grow. Years ago I noticed that my own forearms were lagging badly behind my upper arms, and that I needed to do something about this to maintain proper proportions. The following is the routine that I used to add over and inch to each forearm, as well as a copious amount of new vascularity.

Week 1
-Barbell Wrist Curl… 3 x 6-8
-Alternating Hammer Curl…2 x 6-8

Week 2
-Behind Back Barbell Wrist Curl…2 x 9-12
-Reverse Curl…2 x 13-15
-Reverse Wrist Curl…1-2 x 16-20

Week 3
-Superset: Reverse Wrist Curl/Reverse Curl…1 x 9-12 each
-Superset: Reverse Wrist Curl/Hammer Curl…1 x 9-12 each
-Dropset: Barbell Wrist Curl…1 x 9-12, drop, 6-8 more
-Plate Holds (Grip a pair of either 25, 35, or 45 lb plates in between your thumb and other 4 fingers and hold them by your sides until you are about ready to drop them)…1 x max time

I only trained my forearms once per week on the same day as biceps. I simply rotated these 3 workouts week to week. Try this yourself and watch your own forearms become thick enough to drive a nail through a board like a hammer!

By the looks of it i would say through a brick wall...

well i did week 1 today ontop of my normal chest and biceps, and all i can say is

OUCH

i really felt the burn, on the barbell curls is used the zigzagy bar is that ok? didnt manage to go up weight but will push for that next time, and the hemmer curls were good as it added extra to my bicep workout. could reallyfeel the pump on my forearms

great advice gopro

Cheers

Neo

that "zigzagy" bar is called an Ez-Curl bar.... I would think a straight bar would be better for wrist curls, based on the positioning, etc... I would think an Ez curl would be a little awkward when trying to do wrist curls.

well the barbell bar is pretty huge and seems to big to do wrists curls on, and im pretty sure my gym only have full size barbell bars and ez bars, so given the size of the barbell bar is it still worth using that then?

well, you could always start with just the bar....

Originally Posted by sgtneo

well i did week 1 today ontop of my normal chest and biceps, and all i can say is

OUCH

i really felt the burn, on the barbell curls is used the zigzagy bar is that ok? didnt manage to go up weight but will push for that next time, and the hemmer curls were good as it added extra to my bicep workout. could reallyfeel the pump on my forearms

great advice gopro

Cheers

Neo

Glad it worked well for you!

not the weight of the bar its the length and thickness, they only have full length bars not shorter ones, so is it worth trying to use the full length bar oz us ez bar (an ez bar is slightly awkward) but i dont think it would be beter with the full length bar

Cheers

Neo

Originally Posted by sgtneo

not the weight of the bar its the length and thickness, they only have full length bars not shorter ones, so is it worth trying to use the full length bar oz us ez bar (an ez bar is slightly awkward) but i dont think it would be beter with the full length bar

Cheers

Neo

I do wrist curls with an Olympic bar and it's just fine. If you cant stand the tension on your wrists, then do behind the back wrist curls.