What is the best exercise for forearms in your opinion?

[bird72]

What is the best exercise for forearms in your opinion? I have found it difficult to develop my fore arms with typical exercises, such as, Standing Palms-Up Barbell Behind The Back Wrist Curl and Reverse Barbell Curl.

[rstavinoha]

While you are doing bicep curls, throw in your fore arms.
While going down on a curl I extend my wrist out to work out my forearms, that way no wasted time is done.

[NoBitchAssNess]

Heavy deadlifts without straps

[pharmamarketer]

Heavy deadlifts without straps

^^^^^^ Agree 100%. I have noticed the most growth in my forearms from heavy deads (no straps), which I started somewhat recently.

[Marius_Ursus]

Deadlifts.

[pastorgbc]

Heavy deadlifts without straps

1. Just as this wise man said.
2. Cleans.
3. Bent over row with no straps.

Ray

[G8GXP]

Those are great indirect exercises for the forearms.

The wrist roller targets them directly. But don't do them with your arms out in front, as this also fatigues the shoulders. Stand on 2 benches and let your arms hang freely and roll up/down.

[ironwill2008]

What is the best exercise for forearms in your opinion?

Bar Holds.

Set the pins in a power rack to hold a barbell a few inches lower than you can hold it at a dead-hang. Load it with enough weight that you can only hold it for about 10 seconds. Do 3 "sets" of Holds at the end of your regular Deadlift workout, working to increase your hold time each week. When you can hold the bar for 20-25 seconds per "set," add weight to the bar.

This is a good "functional" way to build forearm mass, while at the same time increasing your Deadlift ability. Win-win.

[bird72]

Thank you all for your replies, I see that the majority recommendation are the DL, but something about it, I can not do DL, because I have a bulge disk , and tried several times to redo DL, and provided further injury.

I'm gonna try the holds and the the wrist roller..........

[bigtallox]

Farmers walks is good...

[GreenWave1]

Farmers walks is good...

Sick weight man.

[CmeliftHeavy]

Here are a few more –

Wrist Curls/Reverse Wrist Curls: Sit and rest the forearms on the edge of a bench or on your thighs. Another option to do them is stand, and holding a barbell behind your back. You also can do the same for reverse wrist curls, holding the barbell in front of the torso. The standing version will hit the forearms in their position of peak contraction. Go as heavy as is comfortable to your wrist joint.

Wrist Rollers: Take a wooden handle, hang rope from the middle, and put a weight on the other end. Roll the weight up and down, rolling in each direction. Try making the handles thicker if you want to challenge your grip at different angles.

Plate Curls: Take some Olympic plates, grab them with a pinch grip (one in each hand), and curl them, it's that simple, in explanation at least. Wait till you try this exercise, you'll be shocked at how hard this it is.

Reference - Mastery of Hand Strength, by John Brookfield.

Been doing plate curls and Wrist Curls/Reverse Wrist Curls once a week, i have set time aside to focus on the forearms. i will be adding in the Power holds to my routine.. Good reading...

[bodyhard]

Here are a few more –

Wrist Curls/Reverse Wrist Curls: Sit and rest the forearms on the edge of a bench or on your thighs. Another option to do them is stand, and holding a barbell behind your back. You also can do the same for reverse wrist curls, holding the barbell in front of the torso. The standing version will hit the forearms in their position of peak contraction. Go as heavy as is comfortable to your wrist joint.

Wrist Rollers: Take a wooden handle, hang rope from the middle, and put a weight on the other end. Roll the weight up and down, rolling in each direction. Try making the handles thicker if you want to challenge your grip at different angles.

Plate Curls: Take some Olympic plates, grab them with a pinch grip (one in each hand), and curl them, it's that simple, in explanation at least. Wait till you try this exercise, you'll be shocked at how hard this it is.

Reference - Mastery of Hand Strength, by John Brookfield.

Been doing plate curls and Wrist Curls/Reverse Wrist Curls once a week, i have set time aside to focus on the forearms. i will be adding in the Power holds to my routine.. Good reading...

Love these,

Doing deads without straps have helped my forearms as well

[David Wiggins]

Good suggestions here.

I had to rebuild my forearm strength years ago after double carpal tunnel surgery.

Best thing I ever did was: THROW AWAY WRIST STRAPS.

[flat6nut]

I dont do much extra for forearms, but when I do it is at the end of my arm day. Barbell wrist curls over a flat bench.

[michiganmike]

A big mistake, put forth by the magazines back in the '80s, was that you should throw direct forearm and calf work into every workout, that forearms, abs and calves can't be overtrained and respond best to high volume, high rep, full range of motion work. That's bull, or at least, not a one-size fits all thing. I used to do several sets of forearm curls and reverse forearm curls almost every day and it was a waste of time and effort, possibly doing more harm, than good.

I never use straps for deadlifts, rows or pull-ups and just once a week, after working upper arms, I do very heavy behind the back wrist curls (only a few reps, because the weight is too much to do more and half of those reps are partials), then just hold the weight until it's in danger of slipping from my grip. I do this for only one or two "sets".

My forearms have lagged way behind my upper arms. But now they're catching up.

[Pain!]

Do any of the above listed exercises with a thick bar.

[Tyrbolift]

Another one I like that I don't see mentioned is where I take a DB, hold it with a hammergrip seated, and curl it up sort of sideways (inbetween the overhand bb wrist curl and the underhand bb wrist curl)

[kneedragger85]

Put my vote in for DLs as well...any back exercise HEAVY with no straps. I find if I don't use my thumbs (over bar by fingers rather than around the opposite side) my forearms are hit.

disclaimer: I don't have huge forearms...but they are symmetrical with the rest of my arm

Mark

[testmeup]

I find that I get good forearm work while doing bicep curls with heavy dumbbells.

[jellodirt]

What is the best exercise for forearms in your opinion? I have found it difficult to develop my fore arms with typical exercises, such as, Standing Palms-Up Barbell Behind The Back Wrist Curl and Reverse Barbell Curl.

Thick bar farmer's walk and deadlifts.

[al-faz]

lol at the isolation ***s - the answer is deadlifts and chins

[vampborn]

chin-ups for me. I'm currently doing 88 bodyweight pull-ups a session, and it really explodes them, then I hit them with wrist roller and wrist curls.

[tonester]

No one best exercise. Anything that has you gripping and manipulating stuff with your fingers. The harder the better.

Ever see the forearms on mechanics and tennis players? They don't dead lift or do chin ups for those monsters.

[tonester]

No one best exercise. Anything that has you gripping and manipulating stuff with your fingers. The harder the better.

Ever see the forearms on mechanics and tennis players?

It kills me every time I see someone doing any pressing movement using the heels of their hands instead of putting a death grip on the handles. What a waste of good forearm time. Then they bitch about not having enough grip to deadlift. Geesh!

So...grab stuff real hard for a few years and you'll have big forearms. That's how I got mine. Great for grappling too

[gympunk]

Thors Hammer DB Rotations

Reverse Grip DB Curls

DB Wrist Curls

[chodan9]

I wish I knew what I was doing with my right arm, it is massive!
my left one? not so much.... its weird.......

[jay_cutlet]

fapping.

But switch up or you'll be asymetrical.

[BankWalker]

Reverse grip BB curls FTW!

[Blakkfox]

Wrist Rollers: Take a wooden handle, hang rope from the middle, and put a weight on the other end. Roll the weight up and down, rolling in each direction. Try making the handles thicker if you want to challenge your grip at different angles.

THIS!! I hang 40lbs from a 5ft rope and have it attached to a steel jack handle....my forearms lock up from so much pump!!