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bigger forearms with *almost* no gym equipment?

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sad_guy

sad_guy

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i have really thin forearms. okay my biceps are small too, but its the forearms that look really gross.

Also i want to become stronger, i always lose at arm-wrestling at school 🙁

can't go to gym, and the only equipment i have, 2 dumbbells of 5 kg each (actually they are 2 rods with 4 weights of 2.5 kg) that i used to do bicep curls with 2 years back.

What can i do?
also, Any body-weight exercises recommendation would be greatly appreciated. :thumbsup:

Offtopic, i tried to do pullups by hanging from a metal rod and i can do only one..!! Even the second one seems like a big effort. 🙁 How to increase my pullups?
 
You can do wrist curls.

http://www.bodybuilding.com/fun/one-move-for-huge-forearms-wrist-curls.html

But 5kg isn't very much. You're going to need more resistance somehow if you want to bulk up. Either buy more plates or get creative with things you have around the house if your cash strapped like buckets or gallon jugs filled with dirt etc.

As far as pullups are concerned it's not uncommon to be able to only do one or two when starting out. How do you increase? Do more of them plain and simple and keep pushing or rather pulling 😉 yourself. Check out the below website lots of good information for weight lifting of all levels.

http://scoobysworkshop.com/
 
You ca do wrist curls with anyway weight. Just find a weight that is challenging and keep going at it.

Negatives on the pull ups:
http://www.youtube.com/watch?v=1MmvnYdZcdY

Once you can say do 5-8pull ups you can wrap a towel around the pull up bar and then do pull ups this way. This will hit your grip strength and forearms as well. Not that doing pull ups won't work them in a way but won't hit them in the same way as wrist curls will.

Koing
 
Pullup are your best bet. Even static holding on to the bar as long as you can helps your grip strength.

To increase you pullups, focus on the negative as much as possible and use a chair or other thing you can stand on to help take some weight off when you are going up.
 
What about the old broom handle, rope and weight?

about 12" - 18" piece of broom handle, 3' piece of rope.

Tie the rope to the middle of the handle or drill a hole and string it through.

Tie weight to the other end, (jug of water, dumbbells, plate weight, bucket full of tire weights)

Wind the weight all the way up and back down the opposite direction.
 
Plugers said:
What about the old broom handle, rope and weight?

about 12" - 18" piece of broom handle, 3' piece of rope.

Tie the rope to the middle of the handle or drill a hole and string it through.

Tie weight to the other end, (jug of water, dumbbells, plate weight, bucket full of tire weights)

Wind the weight all the way up and back down the opposite direction.
Click to expand...

Punishing! A gym had a device as you described and the lactic acid build up in your forearms was insane!

Koing
 
yup i agree, sometimes i try to hold my dumbell from one end and they drop to the ground really fast.. 😀
 
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