This entry was posted by Tom ( email address confidential ) on Wednesday, November 21st, 2007 at 6:01 pm and is filed under Routines. You can follow any responses to this entry through the RSS 2.0 feed.
Forearms
What are the best forearm exercises? I’ve been working out for a few months now and my upper arms have gotten much bigger but my forearms are still really thin and gangly.
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November 26th, 2007 at 12:06 pm
reverse wrist curls. there is an instruction video on them on the maximsucle website
December 29th, 2007 at 12:31 am
Two suggestions:
Buy a powerball, £30 odd quid, great fun and you’ll see the effects in no time
Other alternative is to, between sets/exercises do wrist twists. Hold two dumbells in the hammer curl position, palms facing inwards. Turn your wrists so your palms face the floor, then go back so your wrists face the ceiling
20 reps of them between sets, only do three sets, and you’ll feel the effects soon enough
February 12th, 2008 at 5:45 pm
foreharm exersices are not needed, i think give your self abit more time and they will on there own appear, i have been training for 11 mths and i do traine with the heavyest weight free weights not machines that i can handle also using straps for the weights then you can go that bit heavyer,putting your heart and soul into it, my foreharms are solid and very bulky. do use slow reps not fast reps 3 sets of 10 last set about 7 reps My advice has come from my husband given to me he as been training since the age of 14 and now enters shows i will only take advice from the lads at the gym that look ripped and in fantastic shape also my husband, if a person looks good then usualy there advice is good, i dont agree with spending cash for nothin on items that dont work
February 12th, 2008 at 5:49 pm
hope that is ok for you but if you need more advise please email me and i can email you pics then you will agree with me that this would work looking at us BUT PLEASE GIVE YOURSELF TIME good muscle takes good time to build and make sure you use protine shakes made with WATER NOT MILK and eat well lots of chicken and tuna high protine foods
February 12th, 2008 at 5:58 pm
traine one or two bodey part each time you traine not all bodey parts together this dont work,do shoulders monday, chest and biceps tuesday, wed day off, thursday,legs friday,back and triceps and traps also a program is good
April 2nd, 2008 at 11:06 am
I have the same problem as my forearms do not grow as much as my upper body. I have started doing reverse bicep curl (hold a bar the opposite way round from a bicep curl) wrist curls & seated row.
April 8th, 2008 at 8:51 am
Your forearms will only grow as much as the supporting structures around it grow - basically you can’t get Popeye forearms unless your shoulders and back muscles are equally impressive!
Having said that; do some full body training such as farmers walks, deadlift holds without straps and wrist leverage work before you do wrist curls and reverse curls
May 11th, 2008 at 3:12 pm
There’s been a lot already said for performing wrist curls and other exercises (which are great if neccessary, and when performed safely and correctly) but you can also help maximise your forearms growth by gripping the $h!t outta the bar or bells in every exercise you perform!Squeeze it like you wanna break it and your flexors and extensors will be pumped to the max. If your workouts are very long (over an hour) this might lead to fatiguing your grip strength before your ready to call it a day, if this is the case then stick to performing wrist curls at the END of your workout, if you spend hours per workout anyway you wont mind tacking an extra few sets!
July 2nd, 2008 at 2:32 pm
This is not directly a forearm exercise but it does require forearm strength to keep your balance. Try doing dips on a bench with both feet balancing on a medince ball. If you do these no problem then try just one foot on a medicine ball and the other leg extended straight out in front of you - don’t forget to swap legs. You will definitely feel it in the forearms (along with everywhere else!).
July 25th, 2008 at 9:56 pm
Get yourself a wrist roller, and roll it up and down 4 times in 1 minute.then grip some handgrippers 20 times finishing on a 10 sec static grip.forearms like iron………..job done.