• Building Big Forearms


      by Craig Capurso Bodybuilding.com

      Forearms are probably the last thing most guys worry about when it comes to building their physique. It's like trying to add a body kit to a station wagon: too much, too soon. But truth be told, you were working your forearms long before you even thought about "forearm training." Before you could even walk, you probably tried to yank the lid off your baby bottle. Yep, you were training forearms.

      Any time you grip something, your forearms are called into action. They're working all the time, in and out of the gym. However, direct forearm training can separate the pretenders from the hardcore elite. Shake someone's hand, and if their forearm pops, you know they mean business. Roll up long sleeves to your elbows, and bam, there they are. They're both highly functional and highly aesthetic.

      Check out Major League baseball players as they stride to home plate. One of the first things you notice is their big forearms, flicking the bat around like it's a toothpick. How did they build forearms almost as big as that bat? Through years of pronation, supination, extension, and flexion exercises. How can we do that in the gym? We first have to break down these terms above with a simple diagram:

      Now that we have a better handle (no pun) on these terms, we need to incorporate each into a workout to effectively build muscle. Forearm training should start after you've completed any exercise that requires your grip strength, and if you perform these excruciating exercises correctly, your forearms will be so spent that a small child could outmuscle you on a handshake.

      I attack forearm training by adding it to the end of that particular day's major muscle group. Many people like to include forearm training on arms day, but good sense tells me that by the time I finish arms, my forearms are more hammered than Lindsay Lohan on St. Patrick's Day. I prefer finishing shoulder or leg day with direct forearm training.

      Perform the following exercises rapid-fire, moving quickly from one to the next. Repeat for a total of three sets. I won't give specific rep ranges here because fatigue will come faster as you go. Perform each exercise to total or near failure.

      (Note: If you use the wrist roller, skip the palms-down wrist curls. The two exercises are nearly identical.)

      EXERCISE 1// THE WRIST ROLLER Equipment: Wrist Roller, Sets: 3

      Start with the weight at the bottom and roll up the rope slack using a turning grip motion, one hand after the other, repeating all the way up until the weights hit pipe. Then, return the weight back down by rotating your wrists in the opposite direction. Up and down equals one rep. Disclaimer: This will burn. Oh, will this burn!

      EXERCISE 2// CABLE WRIST CURL Equipment: Overhead straight-bar attachments, Sets: 3

      Pick up a straight-bar attachment from a cable station hold it at the end with one hand. Lock that side's elbow at your side so that the two halves of your arms form a 90-degree angle. Keep that elbow locked and your wrist in a neutral position; turn your wrist up and then turn it back down, going past neutral so that your palm faces down. Once you reach failure, switch hands and do the same number of reps.

      If you don't have access to a straight bar, a dumbbell will work, too.

      EXERCISE 3// PALMS DOWN WRIST CURL Equipment: Straight bar, Sets: 3

      I like to perform wrist curls with a straight bar while resting my forearms on a preacher pad. This fixed position will keep me from cheating. Hold the straight bar in front of you with your hands over the top about 8 inches apart, thumbs wrapped underneath. Move your wrists up and down, as far you can go, until the bar is ready to fall out of your hands because your forearms burn so freakin' much. That's one set.

      EXERCISE 4// BARBELL BEHIND THE BACK WRIST CURL Equipment: Straight bar, Sets: 3

      Stand holding a barbell at arms' length behind you, arms hanging from shoulder width, palms facing back. Rolls your wrists up as far as you can-and the range of motion will be pretty short. At the end of each wrist curl, return your wrists to a relaxed position without letting go of the weight. Shoot for 10-15 reps or failure, whichever comes first.

      Source: http://www.bodybuilding.com/fun/arma...the-front.html
      Comments 32 Comments
      1. kisaj's Avatar
        kisaj -
        Lol, probably want to use a different picture if you are selling the benefits of a forearm workout.
      1. MANotaur's Avatar
        MANotaur -
        theres no way that picture is real! that dudes AC is the size of a typical femoral artery! the brachiocephalic on that freak is litterally bigger than surgical tubing! if any of those bad boys ever got cut hed bleed out!

        im tellin you! cant be legit...hollywood-ified!
      1. ISharted's Avatar
        ISharted -
        No kidding. Looks like a friggin swamp monster
      1. ricroc's Avatar
        ricroc -
        No kidding! I hope that's Photoshopped.
      1. MANotaur's Avatar
        MANotaur -
        im thinkin more along the lines of latex and makeup lol
      1. kisaj's Avatar
        kisaj -
        Reminds me of the dbags that used to inject oil into their biceps and they would get that ridiculous bulge.
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by kisaj View Post
        Reminds me of the dbags that used to inject oil into their biceps and they would get that ridiculous bulge.
        SYNTHEROL!!! lol most ridiculous and terrible thing you could do!! lol and they never looked good! i never new anybody that shot syntherol that didnt come out lookin all lumpy and nasty as hell!
      1. kisaj's Avatar
        kisaj -
        I actually thought it was joke online until I ran into a guy at the store that it was so obvious he did it. Little body overall and then these grapefruits bulging through the arms of his shirt. It could not have looked worse. Really young looking guy, too- maybe 18-19.
      1. MANotaur's Avatar
        MANotaur -
        its awful! and it cant be fixed! thats whats worse! the epidemy of lazy!
      1. SLAMtheCLAM's Avatar
        SLAMtheCLAM -
        Every time i hear of injecting oil i think of greg valentino telling how his bicep exploded nasty. But for the forearms only one i know with feirce forearms is frank mcgrath
      1. MANotaur's Avatar
        MANotaur -
        mcgraths arms look nothin like the title pic lol
      1. ricroc's Avatar
        ricroc -
        Given all that, I cannot, for the life of me, understand why anyone would do that to themselves! I've done wrist rollers back in the day, burns like a mutha, but, I love that burn and knew my forearms were getting blasted. Time to make a homemade version this weekend.
      1. kisaj's Avatar
        kisaj -
        I keep waiting for the owner of those nasty beasts to come in here yelling at us and then I remember that there is no way they'd be able to type anything.
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by kisaj View Post
        I keep waiting for the owner of those nasty beasts to come in here yelling at us and then I remember that there is no way they'd be able to type anything.
        Lolololloololololololz

        ~ MANotaur
      1. geanes's Avatar
        geanes -
        They're real guys. Also most pro bodybuilders use synthol and other SEOs. It doesn't always make you look bad, just if the person using it is a moron.
      1. WayneD's Avatar
        WayneD -
        No way that's real, I've never seen anyones forearm twice the size of their bicep
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by geanes View Post
        They're real guys. Also most pro bodybuilders use synthol and other SEOs. It doesn't always make you look bad, just if the person using it is a moron.
        Do you use seos?? And the pros went away from seos a long time ago dude cause they screw with your definition and if you don't do it right, your screwed

        ~ MANotaur
      1. mrmello's Avatar
        mrmello -
        Ok we get the point... follow these info and we will get big forearms.. but that picture is without a doubt photoshopped! His biceps veins are bigger then the biceps itself .....
      1. Nerdabolic's Avatar
        Nerdabolic -
        That pic is like an anti bodybuilding advertisement in and of itself, someone actually thinks that is appealing?
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by Nerdabolic View Post
        That pic is like an anti bodybuilding advertisement in and of itself, someone actually thinks that is appealing?
        i like vascularity and having big veins, its one of the perks...but it has to be proportional

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