I've always wanted to have a set of those big Popeye like forearms. So I was just wondering what you guys do to work your forearms.
Hammer curls, deadlifts, heavy back work
M.Ed. Ex Phys
Deads with the Thick Bar
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Farmer's Walk (Grab two medium to heavy dumbells and hold them or carry them around for as long as you can)
Yeah, simple but effective. You can also just continue to hold your dbells after another exercise like curls for example. Good shock to shake up your training. Rock on brudda!
I never worked forearms directly. Heavy curls and heavy back excersizes made them grow. I continue to laugh at the noobs who do wrist curls and say they will be bigger than me
Arnt these things the best?
Id say for grip ya, but so's holding a heavy ass dumbell/barbell until grip fails
make or buy a wrist roller! if you make one from a peice of pipe it will fit over a bar or smaller pipe in a rack and you can work until it reak=lly hurts.these will blow up your puny forearms.
I just might be the king of forearms for my size. 15.5" for a 18.25" upper arm.
What I have to say is: STATIC HOLDS. 'Nuff said.
Towel chins and fingertip pullups are good.
Just beat it allot and your forearms should explode. Just make shure you are a switch hitter!!!
So anyway, just take the big dumbells, and walk across the gym, then bring them back. You should be about unable to hold them when reaching the other end of the gym, and then find a way to bring them back. That is one set. Walk slowly, 30 seconds is a good amount of time for the first one-way...
I do a combination of timed holds up to 1 minute, and distance for speed Farmers Walks. I use a Trap Bar for them, and grip has improved out of sight since I started, and forearms are finally starting to grow.
Alt. a big thick bar into heavy back and deads will do the trick. If you have wrist straps - out them in your gym bag for later. If you can't hold it - don't lift it until your forearms get caught up.
Some times I throw that thick bar into presses and ESP. bicep days to really thicken them up. Forearms are like traps - working them directly is kinda like beating a dead horse. You've already killed them doing a normal day's work.
I mostly agree with others who've responded that exercises like heavy deadlifts, rows, shrugs, etc. work the forearms plenty. [NOTE: I think "heavy curls" suck because 99.8% of guys I see doing HEAVY CURLS are actually doing what I call "EGO CURLS" where they are just swinging the barbell up, not really targeting any part of the biceps. It's one of my biggest pet peeves in the gym.]
The thing is, though, that forearms muscles have the capacity for handling a huge volume of work. This question struck a cord with me, because I train my forearms several times a week with higher-rep sets (25 to 30 reps or more). To me, that kind of work in addition to grasping heavy barbells and dumbells in other exercises is the key.