mrmark

Over the past few months I have made a little bit of progress with the size of my forearms. I don't use straps and all my back exercises are performed with good weights with good form. And the only other wrist work I do, are hammer curls.

My 'girly' wrists are causing me some frustration but I don't want to be faffing with pointless exercises. It's the muscles opposite to the brachialis that are particularly lagging. I was contemlpating simple wrist curls, but there's also that exercise where you roll a bar with your fingers etc...

Regarding reps or speed, and exercises, does anyone have any advice on how best to make this group of muscles respond?

Thanks for the help!

I love it when a plan comes together.

kinkery

wrist curls, reverse wrist curls, wrist rollers (i like these best(gets your forearms pumped) ) all sorts of different forearms stuff.

Gazhole

Dont bother with isolation stuff.

If youre doing rowing and deadlifting without straps, thats a great start. You could also add chin/pull ups into your program, and if you want - some heavy farmer's walks.

Other than that, you may just be genetically pre-disposed to small wrists/forearms.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Witchblade

You could do your pushdowns and curls reversed. Forearm size is directly related to overall size though. You won't get big forearms if you don't have big arms (and you won't get big arms without a big torso).

My Linkdump [LSFW]
IM Official FAQ [WORK IN PROGRESS]

Focus

Try a hand gripper tool. Fairly inexpensive tool to buy with lots of choices. The wrist roller is also a great exercise to take up. Try hitting these two exercises for a few sets 2 or 3 times a week, with 1 coming right after your back workout.

"Pain is mandatory, suffering is optional."

El Hefe

Ive seen huge results just by doing wrist curls and reverse wrist curls. I only do them once every other week because they get a good amount of stimulation from all of my other exercises, but adding the curls occassionally has helped them grow nicely

Boost777

Check out the COC Grips too. I hear they are excellent for grip strength/size.

AKIRA

Agreed.

Contrary to popular belief, I used to work on my forearms to the point of overtraining.

Reverse & Regular barbell wrist curls.
Reverse arm curls.
DB Wrist curls.

My forearms looked incredible. In fact, they were perfect. Oddly though, I had NO grip strength. Its partly in fault cuz I always used straps, but these wonderfully exposed muscles had no strength.

Ive been doing grip strength training here and there, plus kept the strap usage to a minimum. My grip strength is better, but my forearms arent as pretty looking.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Duncans Donuts

Do some isolation work, if nothing else is working. Your forearms are involved in just about every upper-body exercise you do, so make sure you don't have too much overall work for them.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Plateau_Max

Working the forearms is something I see most people at the gym lacking. You get these big guys with that ILS (imaginary lat syndrome) walking around all tough stuff 'cause they can bench 225lbs 15 times but they have these scrawny little forearms.

The advice given so far is all pretty good, but isolation work IS what you want if you're after a look, and size.

DB Hammer Wrist Curls
Bar Wrist Curls (and reverse)
Bar Reverse Curls
Wrist Rollers (DO THESE)

Everyone wants that big ol' crazy Brachioradialis snaking down over the top of the forearm. What's exposed 95% of the time when you're fully dressed? That's right it's your forearms so why not have them developed, and vascular? That's what I say.

"Years of hard work for only a single moment of perfection is a worthy trade." - Myself

Duncans Donuts

I have big forearms and I use wrist straps.

A great deal of forearm capacity is entirely dependant on genetics. Painful reality.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

slip

above definately has some truth. Also there is the limb length issue.

a few people have commented on my forearm growth recently. Figured out it was from holding mitts while clients box all the time.

JonnyStead

I made some progress with forearms using barbell wrist curls - but I believe doing deads without straps have helped too for strength. I dont think its possible to increase the width of the wrist at the base of the hand though because there simply isnt any muscle there. Thats just bone size IMO.

I'm 34 - when am I officially an old fart?

Seanp156

When I've used straps for some things such as DB SLDL's I felt my forearms burn more than they ever have without straps... I think it's because it increases the size of the grip you're holding on to... So, towel pullups/shrugs etc might be worth a shot too.

My Journal

katt

I love regular bar & reverse wrist curls...

NordicNacho

could be overtraining from spanking the money. Is both forearms or just one.

http://www.roqofthe80s.com/#

Phred

Another exercise I would use "back in the day", is to take a newspaper and lay it open with same number of sheets on each side of you (as you sit on the couch watching TV). With your hands palms down and wide open in the middle of a newspaper stack (say 20 sheets); you use your fingers to "pull" the individual sheets into a ball one at a time and as you get a ball, you squeeze the ball a few times. Then toss the wadded up ball and start on the next sheet. This is something that can be done while you otherwise may just be sitting and watching your favorite episode of Ultraman or Crusaider Rabbit. It is a good isolation exercise and a great pump. And best of all - no equipment to buy.

If you always have a great day, you will always have a great life.

"The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

KelJu

I have 3 of them, and I love them. My forearms have gotten bigger, and my grip has doubled in strength. I recommend Captains of Crush to anyone who takes lifting seriously.

danny81

reverse dumbell curls

Rhyno

yeah i agree.

i used to do iso stuff but now i dont. i find that things like rows, chins and pull ups get a bigger pump in my forearms than iso

WHY?.....

Because life was'nt meant to be easy

Spud

Ever try squeezing a towel dry? It's VERY tough on the forearms, but it's amazing good on both grip and wrist strength. If you want more resistance, fold the towel over again so it's thicker.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal