Thread: Forearm workout

I do not work my forearms. I figure they are worked during most exercises so I don't need to work them. I have skinny forarms too. I am also bulking too.

I do a bit of gripping.

I found this Ivanko gripper really good as it has variable resistance, and I'm less than a third of the way up...... so some way to go.
http://www.ivanko.com/products/html_...pper_info.html

Usually do 2 sets of up to 20 reps with each arm, after most (but not all workouts) which means about 2 or 3 times a week.

The last two weeks I've been working for a blacksmith , and doing mainly forge work for eight hours a day . Holding the hammer and forging large sections of mild steel , seems to have helped my forearms grow even further.......though it wrecked my workouts-I was too bloody tired at the end of the day.

So beings we are talking about forarms, Let me throw in a question. What can a guy do about tennis elbow. I have recently developed tendonitis in my elbow. It hurts to do any gripping lifts. Front dumbell raises kill me!

I have had good luck working my forearms on a preacher curl bench. Just reverse your grip to an overhand instead of underhand. You will have to drop the weight a little, but I get a good burn from that. Also, I cut 2' off a shovel handle, drilled a hole in it, then ran a rope through it and a pulley in the ceiling. Add weight and role the handle to lift the weight to the top. I do these exercises during rests between leg sets, once a week. Adds size and vascularity.

Do pinch flips with 100 LB plates.

Originally Posted by devildog88

So beings we are talking about forarms, Let me throw in a question. What can a guy do about tennis elbow. I have recently developed tendonitis in my elbow. It hurts to do any gripping lifts. Front dumbell raises kill me!

REST!

Usually when I get little things going wrong with my body like that it is a sign that I am starting to go into overtraining. So I usually take a week off, and Im all better again. I try to get a week break every 10-12 weeks... even though it should be more often.

I dont work forearms SPECIFICALLY but I am very aware of them and concentrate on working them while I do other excercises like most types of curls, some types of back excercises and other ways as well. I should work them at least once a week but they get very sore the way Im doing it now so I havent thrown an exta day in for my forearms. Others swear you will have to work them once a week specifically in order to get them to grow. Since your concerned about the size of yours now I would recommend doing them at least once a week.

I work forearms because I want the pop eye look, other than my neck the only body part I show are my forearms, now I know everyone will say that their forearms get worked doing other exercises.....well I tried that method and they actually shrunk. They grew back once I directly worked them.

I do the usual barbell wrist curls, reverse included but my favorite is the rolling the stick .....I forget whats its called.

Originally Posted by min0 lee

I work forearms because I want the pop eye look, other than my neck the only body part I show are my forearms, now I know everyone will say that their forearms get worked doing other exercises.....well I tried that method and they actually shrunk. They grew back once I directly worked them.

I do the usual barbell wrist curls, reverse included but my favorite is the rolling the stick .....I forget whats its called.

Standing barbell wrist curls, dumbell isolation wrist curls.

Theyre growin.

I will try more of the isolation wrist curls from now on along with reverse barbell curls and reverse wrist curls..thanks

hammer curls help the forearms too

Originally Posted by primus_122

hammer curls help the forearms too

Yea, I figured as much! I incorp those in my bisep workouts

Originally Posted by primus_122

hammer curls help the forearms too

Different muscles in the forearm. Hammer curls dont do shit for the under-belly.

Originally Posted by du510

Different muscles in the forearm. Hammer curls dont do shit for the under-belly.

I found hammer curls help build that little gap that you can see between your bicep and beginning of forearm; good little workout!

Originally Posted by Ramathorn

I found hammer curls help build that little gap that you can see between your bicep and beginning of forearm

Yep, theyll work your brachialis and even moreso, your brachioradialis.


When I mentioned wrist curls, etc above before, I was talking about all the wrist flexors (the underbelly). The Brachio's are on top, and are elbow flexors.

when i work out my forearms... i put a BB under a bench and do seated wrist curls. i like sitting better than standing..plus i can put on way more weight when i do them seated.