how to get huge forearms?

lilman · 02-17-2002, 12:38 PM

just wondering what are the best exercises to add inches to your forearms i work the out now for better grip as well as size but i have hit a plateau and haven't seen a size difference in months any ideas?
The LIL one

Shmoo · 02-17-2002, 01:31 PM

Wrist curls and hammer curls .

ballast · 02-17-2002, 02:31 PM

I don't know about the best forearm exercise, but I've been doing a variation of dumbell curl that has really helped my forearms grow bigger and stronger.It's a dumbell curl using a hammer grip on the concentric(lifting) phase and a pronated(palms down) grip on the eccentric(lowering) phase.My forearms seem to really respond to this.

**Prince** · 02-17-2002, 06:08 PM

I do not even work my forearms. I feel that they get worked when I work my upper body, especially when I work back and biceps.
One thing that helps is do not use wrist straps. Your forearms will strengthen with the rest of your body and they will be able to accommodate the weight.

rks1969 · 02-17-2002, 08:12 PM

Lifting straps are a great help when your grip gives out on back day,but don't use them until necessary.
I do direct forearm work along w/ trap work. Take the heaviest 'bells you can handle and hold them until you have to drop them(watch your feet).Do 4-6 sets like this, more if you like.

**Prince** · 02-17-2002, 11:52 PM

Quote:

Originally posted by rks1969
Lifting straps are a great help when your grip gives out on back day, but don't use them until necessary.

I used to think that too, then I threw them away and once my forearms strengthened I have never needed them since.

Rob_NC · 02-18-2002, 08:13 AM

I have really nice forearms and even get compliments on them. I do wrist curls and reverse wrist curls on biceps days using an EZ curl bar. When I'm done, my skin feels like it's going to split along my forearm. I still use lifting hooks when I train back. Even my grip fails when doing 315lb shrugs.

**gopro** · 02-18-2002, 08:18 AM

FOREARM BUILDERS....
-wrist curls
-standing wrist curls behind back
-dumbell wrist curls
-reverse wrist curls
-reverse curls...bar or cable
-hammer curls...standing, seated, incline, preacher, cable
-zottman curls
-pinch grips

02-17-2002, 12:38 PM	#1
lilman Registered User Join Date: Dec 2001 Location: ny Posts: 36	how to get huge forearms? just wondering what are the best exercises to add inches to your forearms i work the out now for better grip as well as size but i have hit a plateau and haven't seen a size difference in months any ideas? The LIL one

02-17-2002, 02:31 PM	#3
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	I don't know about the best forearm exercise, but I've been doing a variation of dumbell curl that has really helped my forearms grow bigger and stronger.It's a dumbell curl using a hammer grip on the concentric(lifting) phase and a pronated(palms down) grip on the eccentric(lowering) phase.My forearms seem to really respond to this.
	"My father was a gambler, a drunk, and a womanizer.I worshipped him."

02-17-2002, 06:08 PM	#4
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,982 Blog Entries: 25 Photos: 320	I do not even work my forearms. I feel that they get worked when I work my upper body, especially when I work back and biceps. One thing that helps is do not use wrist straps. Your forearms will strengthen with the rest of your body and they will be able to accommodate the weight.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

02-17-2002, 08:12 PM	#5
rks1969 KUTTIN'UP Join Date: Dec 2001 Location: Lexington,North Carolina Posts: 219	Lifting straps are a great help when your grip gives out on back day,but don't use them until necessary. I do direct forearm work along w/ trap work. Take the heaviest 'bells you can handle and hold them until you have to drop them(watch your feet).Do 4-6 sets like this, more if you like.
	YOU CAN SPEND YOUR TIME ANY WAY YOU WANT ,BUT YOU CAN SPEND IT ONLY ONCE. MAKE IT WORTH IT!!!!!!

02-18-2002, 08:18 AM	#8
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	FOREARM BUILDERS.... -wrist curls -standing wrist curls behind back -dumbell wrist curls -reverse wrist curls -reverse curls...bar or cable -hammer curls...standing, seated, incline, preacher, cable -zottman curls -pinch grips
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

02-17-2002, 01:31 PM	#2
Shmoo Meathead Elite Member Join Date: Jun 2001 Location: Canada Posts: 588	Wrist curls and hammer curls .

02-18-2002, 08:13 AM	#7
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	I have really nice forearms and even get compliments on them. I do wrist curls and reverse wrist curls on biceps days using an EZ curl bar. When I'm done, my skin feels like it's going to split along my forearm. I still use lifting hooks when I train back. Even my grip fails when doing 315lb shrugs.

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