Thread: how to get huge forearms?

Wrist curls and hammer curls .

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.

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.

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.

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.

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.