Frustration with forearms - any tips?

[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!

 

[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.

 

[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).

 

[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.

 

[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]

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

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.

 

[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.

 

[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.

 

[Duncans Donuts]

I have big forearms and I use wrist straps.

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

 

[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.

 

[Seanp156]

I have big forearms and I use wrist straps.

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

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.

 

[katt]

I love regular bar & reverse wrist curls...

 

[NordicNacho]

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

 

[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.

 

[KelJu]

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

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]

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.

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

 

[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.