forearm workouts

Glen Whitestone

Glen Whitestone

New member
Anyone really pay attention to forearms or just throw some wrist curls in or are content with gripping the bars? I really started to pay attention to mine and follow bi's with 2 sets of heavy hammer culrs, reverse curls on ez-bar, finally supersets of wrist curls and reverse wrist curls to failure. So far so good but I am not quite popeve yet.
 
I believe forearms are a very important par tof your arm workout, most guys do countless sets for bis then never worry about forearms even though they are a larger muscle group. I do a combination of hammer curls, wrist curls off the edge of a bench and wrist curls behind the back.

Oh and of course I eats me spinach LOL
 
i dont really do them too much. my forearms are pretty big anyway. ill hit them every now and then. they get the most work when i do back just from holding the weight. i try not to use wrist wraps just for that purpose
 
finephysique said:
Does choking the chicken count as forearm work?
Click to expand...


Yes, you giving HJ's out to random men does count as a workout. Stop asking this question, it's like you're bragging about jacking dudes off...lol jk
 
I cant get my forearms too big........Ive choked the chicken since I was ten and the forearms have adapted to the hard work.
 
When I was younger, I was told that forearms were worked enough with back and biceps workouts and you didn't need to train them...so I didn't. Now my forearms suck compared to the rest of my body and I wish I had trained them. When doing exercises like deadlifts, they usually give out long before my back gives out, gotta use straps. I usually alternate between barbell wrist curls, reverse wrist curls, and behind the back wrist curls. Train them once a week.
 
On a more serious note, my forearms don't like to respond to training so they aren't up to par like my upper arms. What are some good exercises to make them respond. I know what to do for my stubborn calves, but I'm at a loss of what to do for my forearms.
 
Best exercise for forearm mass I find is behind the back wrist curls with a barbell gets them burning like nothing else, for the other part of the forearm try reverse curls either standing with an e-z bar or else seated resting your arms on your knees using dumbells for the curl
 
finephysique said:
Best exercise for forearm mass I find is behind the back wrist curls with a barbell gets them burning like nothing else, for the other part of the forearm try reverse curls either standing with an e-z bar or else seated resting your arms on your knees using dumbells for the curl
Click to expand...

I've noticed a big difference since I started doing these two exercises. I do the reverse curls seated only moving my wrists. My gym has pre-loaded barbells, probably about 1/2 the thickness of a regular barbell which is perfect for these.
 
Maybe I just need to exercise my forearms harder. I'll try those exercises religiously and see how it turns out.
 
Hand grips are really good. Like 2 years ago I used to own a pair of 5lb hand grips I started off being able to do like 20 squeezes but then kept squeezing and am able to do them all day. So anyway I kept doing about 500 squeezes each hand back and forth on the day I worked my forearm. I havent squeezed them in 2 years and still have big forearms and can beat people in arm wrestling who are 2x my size and bench alot more than me. PS when the metal bars on the top of the hand grips start getting red hot... stop squeezing or youll break em like I did
 
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