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  1. #1
    Registered User zacmackenziex's Avatar
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    How do you add mass on forearms?

    Just want more mass on my forearms anyone know?
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  2. #2
    munchin on multis Valhalla8's Avatar
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    Reverse curls
    Plate pinches (pinch two plates together with your hand and hold it)
    deadlifts
    deadlift holds
    pullups with a towel around the bar (thicker grip)
    farmer walks (grab a bunch of heavy **** and walk as far as you can)
    wrist curls
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  3. #3
    Registered User zacmackenziex's Avatar
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    Cheers, so this won't just make them skinny and muscley it will actually make them bigger?
    i'm pro, i'm no intermediate
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  4. #4
    Southern Brah theculture's Avatar
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    You work them out all the time when you lift weights.

    I work them out when I do deadlifts and wrist curls every week. I like to do 3 sets of wrist curls both ways, resting my forearm on the bench. 6 sets total, 12-20 reps
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  5. #5
    Banned .Excalibur's Avatar
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    read my sig below.
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  6. #6
    Registered User TehSwoleBrah's Avatar
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    Fappity Fap Fap
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  7. #7
    Registered User Bigwade17's Avatar
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    if you just workout in general, you will get more mass on them, you get them from deadlifting, or any time you do biceps or back
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  8. #8
    Registered User Little_Moth's Avatar
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    I do Inverted Wrist Curls on a bench and Behind the Back Wrist Curls. Really makes them burn.
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  9. #9
    Registered User Ikarah's Avatar
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    try searching arm wrestling excersies good for forearms
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  10. #10
    Snoozing & Treats MadDogMalesh's Avatar
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    Grippers, Pinch work, static holds, deads, farmer walks.
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  11. #11
    Medical Espada BitterBlossom's Avatar
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    Originally Posted by MadDogMalesh View Post
    Grippers, Pinch work, static holds, deads, farmer walks.
    All of those.

    Having to hold heavy weights like with deadlifts or farmer walks seem to really work my forearms hard.
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  12. #12
    Right-Handed Southpaw! SrBeaner93's Avatar
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    do barbell bicep curl but wrist curl it at bottom
    5 weeks back into training
    Bench:180x5
    Squat:215x5 ( injury :( )
    Deadlift:295x5
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  13. #13
    Registered User rezfromdead's Avatar
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    Deadlifts, rack pulls, and WIDE chins, Those have helped mine...
    "...the exercise is king. Nutrition is queen. Put them together and you've got a kingdom!"
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  14. #14
    Snoozing & Treats MadDogMalesh's Avatar
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    Originally Posted by BitterBlossom View Post
    All of those.

    Having to hold heavy weights like with deadlifts or farmer walks seem to really work my forearms hard.
    Also doing ANY of those listed above with a fat bar will really help your grip grow, though people have to note with a fat(aka thick) bar you won't be able to handle as much weight as normal.
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  15. #15
    Medical Espada BitterBlossom's Avatar
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    Originally Posted by MadDogMalesh View Post
    Also doing ANY of those listed above with a fat bar will really help your grip grow, though people have to note with a fat(aka thick) bar you won't be able to handle as much weight as normal.
    Ah yes, I would absolutely love to try using a fat bar. It seems like it works your forearms very hard just trying to grip it.

    That reminds me though, I watch a show called Ninja Warrior (Sasuke in japanese) and there's a challenge that contestants have to do where they hang from a ledge and try to move across it holding up their body with their fingers. That would work your forearms really hard.
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  16. #16
    Registered User Zincton's Avatar
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    Originally Posted by BitterBlossom View Post
    All of those.

    Having to hold heavy weights like with deadlifts or farmer walks seem to really work my forearms hard.
    Don't you have a man for that? I do my man x3sets a day. Really gets those forearms pumped
    You can be as cold as the winter weather but I don't care as long as were together <3

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  17. #17
    Registered User babyslayer's Avatar
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    freaky ammounts of carbs and holding onto heavy things, hammer curls, curls in general really.

    bare handed barbell rows...
    My names George Leeman and Im 22 years old benching 500lbs+ and deadlifting 900lbs+ with straps! Looking for custom diet and training programs and to work one on one with me as a strength and bodybuilding coach for reasonable prices? email me or add me on skype or facebook for details!

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  18. #18
    Unawared User ArnoldS1995's Avatar
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    Don't listen to people who say you workem out every workout and shouldn't isolate them.

    First of all they have a point you do work them out but not to a point where it's going to put too much hypertrophy as isolation exercises do. You don't workem out they are really going to look skinny compared to the big ass arms you are going to get later on so... it has to do with proportion.

    exercises:
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  19. #19
    Deadliftin' to get erect JC_Strongman's Avatar
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    Originally Posted by BitterBlossom View Post
    Ah yes, I would absolutely love to try using a fat bar. It seems like it works your forearms very hard just trying to grip it.

    That reminds me though, I watch a show called Ninja Warrior (Sasuke in japanese) and there's a challenge that contestants have to do where they hang from a ledge and try to move across it holding up their body with their fingers. That would work your forearms really hard.
    They make slip over grips/covers that basically thicken a bar to a fat bar style, I have a few they work fabulously. +1 for fat bar grip/forearm training.
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  20. #20
    Snoozing & Treats MadDogMalesh's Avatar
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    Originally Posted by JC_Strongman View Post
    They make slip over grips/covers that basically thicken a bar to a fat bar style, I have a few they work fabulously. +1 for fat bar grip/forearm training.
    Such as fat gripz or buying a 2in PVC pipe and sawing it and locking onto the bar will do the same thing as from experience it works just as well. Now using something that compresses such as a towel will not work out so well.
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