Hey guys,
if you can choose one exercise for forearms mass gaining, what would be the most effective?
What do you recommend during bulking?
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02-26-2009, 03:34 PM #1
- Join Date: Apr 2008
- Location: Passau, Bavaria, Germany
- Age: 42
- Posts: 206
- Rep Power: 199
Need ONE mass building forearms exercise.
"The guys who walk around naked in the change room for a more-than-necessary period of time. I guess they love the moment of freedom?" - spyx
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02-26-2009, 03:35 PM #2
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02-26-2009, 04:01 PM #3
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02-26-2009, 04:03 PM #4
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02-26-2009, 04:04 PM #5
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02-26-2009, 04:47 PM #6
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02-26-2009, 05:26 PM #7
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02-26-2009, 05:53 PM #8
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02-26-2009, 06:09 PM #9
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02-26-2009, 06:25 PM #10
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02-26-2009, 06:26 PM #11
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02-26-2009, 06:28 PM #12
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.
My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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02-26-2009, 06:30 PM #13
That's also an excellent exercise. I usually do it for forearms too.
http://www.exrx.net/WeightExercises/...Extention.html
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02-26-2009, 06:32 PM #14
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02-26-2009, 06:34 PM #15
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02-26-2009, 08:01 PM #16
- Join Date: Dec 2008
- Location: California, United States
- Age: 44
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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.
When you aim for perfection, you discover it's a moving target. ~George Fisher
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02-26-2009, 08:40 PM #17
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02-26-2009, 08:51 PM #18
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02-26-2009, 08:57 PM #19
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02-26-2009, 10:02 PM #20
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02-27-2009, 12:34 AM #21
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02-27-2009, 01:04 AM #22
- Join Date: Apr 2006
- Location: Clinton Township, Michigan, United States
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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.
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02-27-2009, 02:09 AM #23
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02-27-2009, 02:22 AM #24
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02-27-2009, 02:33 AM #25
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02-27-2009, 04:19 AM #26
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02-27-2009, 08:31 AM #27
- Join Date: Jan 2004
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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.Keep on hulkin'.
I won't quit till no shirt will fit.
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02-27-2009, 08:40 AM #28
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02-27-2009, 08:43 AM #29
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
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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.
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Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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02-27-2009, 08:44 AM #30
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