Anyone know forearm exercises that increase size?
Barbell wrist curls
Reverse barbell wrist curls
Out of curiosity, how many of you guys actually do any direct forearm work?
Originally Posted by myfathersboy
I do not. I think large forearms look funny and they get enough work on arm day.
I do, yet I can hardly ever put any size on them. I have very small joints.
i never do direct forearm work and at 15 inches they are a good amount bigger than many of my friends upper arms lol
Now all you need is an anchor tattoo, a pipe, and some spinach....ya popeye lookin sonofabitcchOriginally Posted by glenihan
i use a wrist roller every once in a while, get a really good pump from that
Do everything you can double over hand for grip like shrugs, deadlifts, etc.
I work them every now and again but I get a lot of work on them indirectly using strong gripping while lifting.
I just used a measuring tape on my forearms and got a 13.25 reading then moved it out to 15 inches...Good ****ing lord that's a lot of forearm!
My forearms measure 15.25 inches. Just checked. I do four sets of wrist curls and four sets of rev. wrist curls every week. I don't think you get good forearm work from deadlifts. Sorry. Grip work yes, forearm work no. I get a better pump on bench day. If you feel you get a good forearm workout by doing biceps and triceps good for you you are lucky.
I've never done specific forearms workout until two weeks ago that I noticed that my forearms look really thin when compared to my upper arms. I started working reverse barbell wrist curls and dumbbell wrist curls. So far, I am actually observing differences in size. I never thought that forearms could be so responsive being such a small muscle.
Aside from the forearm work i do in the shower before work?
Try this to FRY your forearms. Get yourself a bar about 2ft long. Tie a peice of 'strong' string or wire round it, long enough to reach the floor when you hold the bar at shoulder level.
To the other end tie a plate (try 10kg to start).
Now simply hold the bar with an over hand grip and rotate it to wind the string up, lifting the plate. When you reach the top 'slowly' unwind to lower the plate back to the floor.
To make it more difficult use a longer string and stand on a bench.
Great finisher after an arm workout!
I bought an Ivanko gripper, so I use it, and switch off between that and one of those wrist rollers with like 15 lbs. and work em after Curls or just when ever I think about it.
Pulldowns/rows with a rope instead of a bar. Hits your forearms and your lats.Originally Posted by Jayhawkk
If you have one of these adjustable dumbell sets where you can take off and add plates, take off the plates and grab one end of the empty bar and either hold your forearm at 90 degrees (parallel to the ground) and turn your hand left to right, or let your arm hang at your side, inside of your hand facing your body, and move the bar up and down. There are different ways to do this, you'll just have to play around a bit.
And if the bar alone is too easy just add some weight on one side of the bar.
Ditto.... My wrists are tiny as hell. 7 inchs on the dot grrrrrrOriginally Posted by bioman
Originally Posted by myfathersboy
I havent done direct forearm work in a LONG time. Luckily for me, I have pretty big forearms anyways. I feel I get enough stimulation from doing heavy compound movements.