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Need to build up forearms

B

brownzilla786

Senior member
So my forearms are pretty small relative to the rest of my muscles. Whenever I go to the gym I try to do some forearm exercises but most of the time I am so tired at the end of my workout I just skip them. I was wondering if I could get one of those things that you squeeze with the hand to build forearms, and I could use them at home when I am studying or watching TV. Is this a solution to building up forearms or are forearms mainly built using weights, such as those in the gym?
 
the only exercise I've used to build on my forearms is tying a weight to a rod of some sort and twisting it, pulling the weight up then doing it in reverse to let the weight down. I'm not sure if it has a name and my description isn't the best I'm sure someone else could be a little more informative.
 
Anything which taxes your grip will build up your forearms. Look for web sites on grip training.

Similarly, many exercises such as high rep pullups, kettlebell swings, heavy deadlifts, etc. will help build your grip.
 
+1 for deadlifts and pull ups. Forearms are an accessory muscle. They are meant to work/support other muscle groups. Focusing on them will not build functional strength, it will just wear them out.

Try using a double-overhand grip for deadlifts, but start at a weight you can handle with proper technique.
 
Rock climbing. I'd been deadlifting for years, I had those grip trainers, nothing really worked. I did about 3 months of rock climbing and it made a HUGE difference.
 
I've found that building grip strength in a functional manner - that is, as a side effect of doing deadlifts, pull-ups, ring work, KB swings, rope climbing, rock climbing, etc - works MUCH better than trying to develop it through accessory exercises (such as grip trainers and wrist curls).
 
Originally posted by: katank
Anything which taxes your grip will build up your forearms. Look for web sites on grip training.

Similarly, many exercises such as high rep pullups, kettlebell swings, heavy deadlifts, etc. will help build your grip.
Click to expand...

Those 3 specific exercises will definitely do your grip. Pullups and kettlebell swings (especially single hand swings) gave me the biggest forearm workout than an isolating exercise for me.

But I'd suggest doing pullups. Kettlebell swings require a very specific form and movement everybody does wrong without help.
 
Last edited:
Originally posted by: brikis98
I've found that building grip strength in a functional manner - that is, as a side effect of doing deadlifts, pull-ups, ring work, KB swings, rope climbing, rock climbing, etc - works MUCH better than trying to develop it through accessory exercises (such as grip trainers and wrist curls).
Click to expand...

/thread
 
deadlifts. Honestly direct forearm work is a waste of time. If you're lifting a shitload of weight with deadlifting your forearms HAVE to grow.
 
Originally posted by: Deeko
Rock climbing. I'd been deadlifting for years, I had those grip trainers, nothing really worked. I did about 3 months of rock climbing and it made a HUGE difference.
Click to expand...

Rock climbing is awesome.

Get a 'Captains of Crush' and if you can close the no1 I'll be impressed. It takes 140 or 150lbs of pressure to close it fully (bars touching each other).

BUT in general your forearm size won't increase much if at all. It's pretty pre determined like your calf muscles. It's pretty dam hard to increase your calf muscle but easier then your forearms due to the very small amount of muscle movement involved. Muscle gets bigger when it's stimulated (shorten or lengthens) and you don't have much around your forearms for the muscle to lengthen or shorten. You don't find small guys with HUGE forearms for a reason buddy unless your that dude on that link!

Hook up rock clmibing and strong grippers they may work for you.

Koing
 
squeeze a tennis ball. Do lots of reps, whenever you get a second. I used to carry one around in my coat pocket, it works pretty well for stress relief. It's progressive, the harder you squeeze the more resistance you get. Stop when you can blow the ball out with one squeeze.
 
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