Need ONE mass building forearms exercise.

[MeMojo]

Hey guys,
if you can choose one exercise for forearms mass gaining, what would be the most effective?

What do you recommend during bulking?

[eedre]

Strapless deadlifts, or lots and lots of canned spinach

[MeMojo]

Strapless deadlifts, or lots and lots of canned spinach

That hits more of my fingers and palms as opposed to my forearms....

I tried that, and i dead lift once a week, with straps now.

[Phil2009]

Only direct forearm exercise I do is reverse barbell curls, and they work for me.

[MeMojo]

Only direct forearm exercise I do is reverse barbell curls, and they work for me.

Does it matter if it is wide grip or narrow grip?

[Ankiel84]

Only direct forearm exercise I do is reverse barbell curls, and they work for me.

Same here. Reverse curls with an EZ bar. I usually do 21's with them and after 2-3 my forearms are tight as hell.

[imasavage]

I do reverse curls also, shoulder width. I superset them with seated wrist curls. When the weight gets really high, I do behind the back wrist curls.

[DontRevMe]

few sets of hammer curls on bi day

[SquatTilYouDrop]

"Need ONE mass building forearms exercise."

Grip weights hard and give it TIME!

[tuff253]

Apart from stroking the python, do reverse curls with an EZ curl bar. Try out the different grips for what works for you.

[Majestyc]

For direct forearm isolation, I recommend heavy reverse curls.

[SoaringSwine]

Get a piece of rounded wood (thickness of a bar). Drill a hole in it and tie some string through it. Attach a weight to the string (about 3' long). Then wind the weight up to the top by rotating the wood. Gives one hell of a forearm pump.

[Majestyc]

Get a piece of rounded wood (thickness of a bar). Drill a hole in it and tie some string through it. Attach a weight to the string (about 3' long). Then wind the weight up to the top by rotating the wood. Gives one hell of a forearm pump.

That's also an excellent exercise. I usually do it for forearms too.

http://www.exrx.net/WeightExercises/...Extention.html

[ExtremistPullup]

Hold DB and lots of time

[Keeptryin]

Behind back wrist curl,heavy as u can.

[calisean79]

Get a piece of rounded wood (thickness of a bar). Drill a hole in it and tie some string through it. Attach a weight to the string (about 3' long). Then wind the weight up to the top by rotating the wood. Gives one hell of a forearm pump.

That's a great old school one. I do farmer walks with 110lb dumbbells. Holding them across the gym gives me a great forearm pump. I also do dumbbell hammers and reverse curls. I find that I need a ez curl bar for reverse curls. A straight bar puts too much stress on my wrists/elbows no matter how narrow/wide the grip. I have read that you should keep the forearm rep range in the 10-15. I don't know the validity to that. I suppose opinions would greatly vary.

[DJAuto]

I'll vote for DL's.

[jburd0003]

That hits more of my fingers and palms as opposed to my forearms....

I tried that, and i dead lift once a week, with straps now.

really? after a day of DL's ive never felt more in my fingers and palms than in my forearms. something isnt right. trust me, for someone looking for forearm mass gains you shouldnt be using straps on your DL's.

[chazzy1864]

Thick bar or towel pull ups.

[rockchalk420]

Only direct forearm exercise I do is reverse barbell curls, and they work for me.

Word, I usually do reverse BB preachers.

[SDFlip]

wrist roller

[KPipes0683]

My favorite is reverse curls, but I do them a different way. I kinda came up with it at the gym a while back and it works amazing. I grab the bar, lean slightly forward, cock my wrists back to an almost 90 degree angle(basically posing your forearms), then curl up keeping that angle. You can't use a lot of weight nor do you want to for obvious reasons, but it will hit the top and bottom of your forearms very very hard. I gained an inch and a half in almost 2 months when I added this exercise into my routine. Bottom line though like everyone else mentioned, many years of grabbing, lifting, squeezing, etc. of barbells and dumbbells.

[ozbilda]

Get a piece of rounded wood (thickness of a bar). Drill a hole in it and tie some string through it. Attach a weight to the string (about 3' long). Then wind the weight up to the top by rotating the wood. Gives one hell of a forearm pump.

^^ x2

[Phil2009]

Does it matter if it is wide grip or narrow grip?

I use the EZ bar, the straight bar is ok with lighter weight, but as I go heavy I find my wrists are in an awkward position.

As for those who said gripping, and heavy pulls, those are good too for a static contraction, as an indirect means of training forearms.

[-SLIX-]

im pretty sure most do barbell/dumbell curls wrong


Do you let the bar roll down to the tips of your fingers than bring it back up?

try that, way more effective

[MeMojo]

My favorite is reverse curls, but I do them a different way. I kinda came up with it at the gym a while back and it works amazing. I grab the bar, lean slightly forward, cock my wrists back to an almost 90 degree angle(basically posing your forearms), then curl up keeping that angle. You can't use a lot of weight nor do you want to for obvious reasons, but it will hit the top and bottom of your forearms very very hard. I gained an inch and a half in almost 2 months when I added this exercise into my routine. Bottom line though like everyone else mentioned, many years of grabbing, lifting, squeezing, etc. of barbells and dumbbells.

Sounds very good!!!

[hulkinout]

My favorite is reverse curls, but I do them a different way. I kinda came up with it at the gym a while back and it works amazing. I grab the bar, lean slightly forward, cock my wrists back to an almost 90 degree angle(basically posing your forearms), then curl up keeping that angle. You can't use a lot of weight nor do you want to for obvious reasons, but it will hit the top and bottom of your forearms very very hard. I gained an inch and a half in almost 2 months when I added this exercise into my routine. Bottom line though like everyone else mentioned, many years of grabbing, lifting, squeezing, etc. of barbells and dumbbells.

Makes perfect sense. To minimize forearms during regular curls, you bend the wrists back, so it would stand to reason that doing the reverse with them cocked back would do just the opposite. Thanks for the idea. I'm going to try these as well.

Before I read this, I would have said traditional reverse curls. I prefer an ez-bar with a towel wrapped around it to make it a little thicker.

[SquatTilYouDrop]

My favorite is reverse curls, but I do them a different way. I kinda came up with it at the gym a while back and it works amazing. I grab the bar, lean slightly forward, cock my wrists back to an almost 90 degree angle(basically posing your forearms), then curl up keeping that angle. You can't use a lot of weight nor do you want to for obvious reasons, but it will hit the top and bottom of your forearms very very hard. I gained an inch and a half in almost 2 months when I added this exercise into my routine. Bottom line though like everyone else mentioned, many years of grabbing, lifting, squeezing, etc. of barbells and dumbbells.

I just tried this with some light dumbbells. Gives an amazing isolation/pump to the forearms. Key is light weight.

Repped after recharge

[chazzy1864]

So when you cock your wrist, you point your fingers toward the ceiling or the floor? I'm used to cocking my fingers down towards the floor to flex my forearm, not turn them up. But this sounds like you turn them up.

[Defiant1]

Hey guys,
if you can choose one exercise for forearms mass gaining, what would be the most effective?

What do you recommend during bulking?

For size? Wrist curls.