what are some good exercises for solely bulking up your forearms, can someone help me out here?
Other than the basic wrist curls and reverse wrist curls, you can do reverse curls too build up forearms. Farmers walks with heavy dumbells will really help with grip and building a big set of forearms. Get a rope and a dowel run the rope through the dowel and tie it off, on the other end tie the rope to a weight and do wrist curls and reverse wrist curls rolling the weight up and down.
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hell, bb curls while a bicep exercise will also hit the hell out of your forearms
after a set of regular curls rotate your palms outward and curl some more!!
I give a f**K!!
Strict, high rep reverse curls built my forearms up above anything else. Hammers come in at a close second. The rest I get from Deads....
deads and farmers only work your grip to the max if you use a double over hand grip, and a weight that can roll. Otherwise, you can use the cheater grip, and rely on your skin to hold the weight.
dead lifts with double over hand grip
farmers walk with DB's (not the farmer's implement)
curls, farmer's, deadlift with "fat" bar
My personal favorite is to buy a good gripper...like the "Heavy Grip"...these are grippers with up to 350 pounds to resist.
I also like picking up my bathroom scale, and seeing how much weight I can squeeze. Do sets of 5, holding for 5 to 10 seconds each. Set a personal best, and meet or beat it every time.
I don't do them, but hammer curls seem to be almost all forearms for me...
Dead's heavy shrugs reverse curls reverse preachers and wrist curls mostly the deads do most of the work for sho
Bench - 355
Squat - 405
Deadlift - 600
Wooden Dowel w/ a rope attached and a 5-10lb weight at the end. Roll up, roll down.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25