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Forearm building

C

Carrot44

Golden Member
have been paying to go to the gym but don't so this weekend decided to start back up. Question is what is the best way to build up the forearms.

This gym has dumb bells and the rest is machines.

Ken
 
get the two 45 pound dumbells and set them up like you would a bar on the ground. now deadlift them up to a full stand. the idea is to hunch forward slightly (do NOT round your lower back) and hold the 'bells until your fingers simply give out. for the first few weeks dont worry about using lots of weight or anything. just get the stance correct (ask a trainer if you're not sure).

as you get stronger, first wrap the dumbell handles with towels. after you've gotten good with that, go up in weight, keeping the towels. they make the 'bells a LOT harder to grip and will beef up your forearms in no time.
 
Originally posted by: bdjohnson
curls.
Click to expand...

hammer curls.

take a dumbell and hold it vertically (so the balls of weight are on the top and bottom instead of the sides) and do a curl that way, works best when you rest your elbow on something as if you were doing a preacher curl.

also, grabbing the bars as hard has you can helps build your forearms up too.
 
Originally posted by: sonambulo
get the two 45 pound dumbells and set them up like you would a bar on the ground. now deadlift them up to a full stand. the idea is to hunch forward slightly (do NOT round your lower back) and hold the 'bells until your fingers simply give out. for the first few weeks dont worry about using lots of weight or anything. just get the stance correct (ask a trainer if you're not sure).

as you get stronger, first wrap the dumbell handles with towels. after you've gotten good with that, go up in weight, keeping the towels. they make the 'bells a LOT harder to grip and will beef up your forearms in no time.
Click to expand...

so wait, you place on the ground horizontally, and lift up, like slacking? can you draw a picture? i cannot understand what you mean exactly.
 
take a basketball and find a wall. stand some distance away from it (2-3 yards) and do a chest pass against the wall, then catch the ball. be sure to flick your wrists at the end of each pass.

repeat, going for speed and not dropping the ball. if it doesn't build up your forearms, at least you'll develop good hands.
 
Wrist Roller

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Hold a wrist roller device straight in front of you, with your arms completely straight and parallel to the floor. Rotate one wrist at a time in order to roll the rope around the roller. Go until the weight is all the way up to the top. Return the weight to the starting position and start again. Don't move your arms from the starting position.

Picture #1 - Picture #2

Best forearm exercise IMHO, it helped me a lot, i guess i can take a picture of my forearms 🙂
 
The forearms are "built" by various other upper body excercises and weight training. I would recommend waiting if you are doing such exercises so you don't become Popeye. My forearms got bigger as I worked my chest and upper back.

As for forearm specific exercises... the most common one and the only one I can recommend uses free weights: Sit with your knees apart about 1-2 feet. Place your forearms with the hair side down on your thighs. Have your wrist at about the end of your thighs so that part of the back of your hand is supported by your knee. Flex your wrist up. You can also move further, and not have your hand supported by your knees at all and flex your wrist up and down. However, I would use less weights if you go this route. Go in 2.5-5 lb intervals during your bulking. Start at about half what you can do bicep curls on with 4-5 reps of 10 (that means dont start at what you can power lift). Typically, you can go beyond your bicep curl weight limits, but start low first. Don't put too much stress on your wrists since this will cause damage.
 
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