Forearm workouts!

[Much]

I'd like to work my forearms out a little more because we don't do a lot of forearms workouts at school. So does anyone have any advice, like what exercises/reps/sets that should be done?

 

[Phineas]

Are you that guy who was doing wrist curls in the power cage last night? I waited 10 minutes for you, man!

 

[Phineas]

Farmers walks, deadlifts, hang cleans, power cleans, pullups, rows, etc...

Don't bother with forearm isolation. Just eat spinach. If there's one thing we learned from Popeye it's that eating spinach makes your forearms massive....or gives them tumours....

 

[Much]

Thanks, I'll probably just pick up a hex bar sometime and start my deadlifts

 

[Phineas]

Thanks, I'll probably just pick up a hex bar sometime and start my deadlifts

What's a hex bar? Is that the bar that goes around you, and you deadlift from inside it?

I don't understand those things. Why wouldn't you just get an olympic bar?

 

[sprayherup]

LHJO and RHJO

GICH!!!!

 

[FMJ]

Farmers walks, deadlifts, hang cleans, power cleans, pullups, rows, etc...

I second these moements. If your forearms aren't sore from these, then your forearms are already strong enough.

 

[Hoglander]

It's pretty hard to overtrain forearms. Do as said above and add some forearm work if you like, IMHO. Don't do it before a pull day though.

 

[Much]

What's a hex bar? Is that the bar that goes around you, and you deadlift from inside it?

I don't understand those things. Why wouldn't you just get an olympic bar?

Yes it is the one that you stand in and it helps to save your back.

 

[Much]

It's pretty hard to overtrain forearms. Do as said above and add some forearm work if you like, IMHO. Don't do it before a pull day though.

I dont know what a pull day is I only work out at my school and I do some othe minor stuff at my house, so i dont think ill overwork myself.

 

[rockhardly]

I dont know what a pull day is I only work out at my school and I do some othe minor stuff at my house, so i dont think ill overwork myself.

Pulls: Rows, deads, chins, etc. If I were you, I would do some research on push and pull. Utilizing them in the correct fashion creates a balanced physique and prevents injury in the long run amongst other benifits.

 

[Walnutz]

I never do forearm work. I just do the exercises as mentioned above.

 

[nova1970sb]

i did db curls last night, came up real slow like a hammer curl, then lowered it even slower like a reg curl. burnt the hell out of my forarms

 

[gtbmed]

You need to read the stickies.

 

[silentsinner]

everything related to forearm movements, I start with bar wrist curls 5x10-20;reverse wrist curls 5x10-20; reverse bar curls, med. weight superset with reverse wrist rolls with a 20pd. weight. I do this every second day without fail and have noticed my forearms are exploding. I do it before my workout (priority training) because my lower arms looked like popsiclesticks. stick with it and incorporate hammer curls into your bicep workout just to cover all, and of course anything else that helps your grip(pullups, etc.. Good hunting

 

[Phineas]

everything related to forearm movements, I start with bar wrist curls 5x10-20;reverse wrist curls 5x10-20; reverse bar curls, med. weight superset with reverse wrist rolls with a 20pd. weight. I do this every second day without fail and have noticed my forearms are exploding. I do it before my workout (priority training) because my lower arms looked like popsiclesticks. stick with it and incorporate hammer curls into your bicep workout just to cover all, and of course anything else that helps your grip(pullups, etc.. Good hunting

Overkill.

 

[Much]

I think I found a way to work on them anyways, when I was doing shrugs on one of my workouts I was using 150 lb dumbells for 12 reps and it was hard to grip and today my forearms are very sore.

 

[T_man]

Throw in some reverse barbell curls in your routine if you wish to further train your forearms.

 

[cc-10]

the exercises mentioned aboves...and im going to throw in reverse curls and straight bar curls

 

[Hoglander]

How your brains got to curls is classic infantile thinking. Does it remind you of lifting your baby bottle? I thought this was about forearms. My mistake.

 

[Hoglander]

That was pretty mean. Actually, reverse grip curls are pretty good as far as curls go for the forearm. They hit the outside of the forearm pretty good. For the main meat of the forearm "wrist" curls, where you roll a barbell down and up with you fingers, are pretty good. There are better ways as well.

It just seems that you guys are really young and new. You should really just be working on compounds for a year or so before you isolate.

 

[Much]

I'm not new to bench press, squat and dead lifts, I'm only new to the small things that I haven't done before like iso lifts.

 

[alig93]

i LOVE forearm workouts, especially because i have small wrists so when i get that tight feeling when i workout my forearms looks even bigger.