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What do you do for your FOREARMS?

luckyone

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What exercises do you use for your forearms?

I use reverse curls and hammer curls.

your brother in Christ,

Lucky
 

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a hammer curl variation on a machine that Dante recently posted on his facebook page.


really nails the brachioradialis.
 
Try this:

After a forearm exercise. Take a barbell, sit down with your forearms on your lap, and roll it down your fingers until it's an inch away from your leg. Keep track of the time you can hold it before your arms literally give out, and beat that time everytime. Forearms will have a noticeable change within a month.

Thank you DC for this.
 
Rope curls from a low pulley.
 
Just hammer bro! Rope/ db / bar. I try to go strapless for shrugs but can't make for very long.


110% or expect to regret it!
 
Probated grip will hit brachioradialis more than neutral so.. I Do prorated grip cable curls and rope hammers curls
 
Wrist curls and hammers work really well.
 
Fat gripz on just about every exercise.
 
These standing behind the back wrist curls with a straight bar and thumbless grip feel really good. Phil does them here starting @ 23:20

[ame="https://www.youtube.com/watch?v=2jDO4sy6bdU"]Phil Heath trains arms after traveling back to Denver - YouTube[/ame]
 
fore

I do nothing... I think you get plenty by just working other body parts...
 
Reverse curls and forearm curls for me. I use barbells, cables and dbs. 6 working sets for each twice a week.
 
Last edited:
Fat gripz on just about every exercise.
Same here. Those things are awesome!

We also do a wrist roll with plates on the end of a rope about 6 feet in length. We set a preacher bench as high as it will go, and rest our arms on it straight out.

It puts them at about shoulder level, and we roll the rope up and then back down. We immediately do barbell shrugs afterwards until it becomes a contest to see how long we can just hold the weight after hitting failure.

Sent from my LG-D850 using Tapatalk
 
I tried all of the above and had "some" success.

You know what pushed forearms into conversations and comments from family and friends? High rep dead lifts. For about a year I switched to high rep dead lifts 6-7 sets in 30 rep range (never wore out my back - but had about four "am i going into cardiac arrest/arrhythmia" moments)

HIGH REP DEAD LIFTS BURN THOSE FOREARMS and increases grip strength.

This post not intended to diagnose or treat health issues.
 
I have gone very long periods not training forearms directly but that has changed now. I love training them and it definitely makes a huge difference. I like using barbells, cables and db's. I usually do hammer curls, wrist curls and reverse curls.

I do hammer curls standing, sitting or on a preacher bench. I rotate between db's or cables.

Wrist curls I do supinated and pronated with db's, barbells or cables. I love doing the behind the back wrist curls seen in the video.

My fav are probably pronated wrist curls using a cale machine. I move back about 4 feet from the machine and the pump is incredible.

Any back movement you use heavy weights is also great and I used to do farmers walks when I had the space and heavier db's.
 
I like my upper arms to look bigger so I don't care about forearms. And my dick Looks bigger in my hand.
:)

Reverse wrist curls behind back.
Reverse bb bicep curls.
Db reverse curls.
 

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