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View Poll Results: Do you workout your forearms as a separate body part?

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  • No. My forearms get enough of a workout!

    53 47.32%
  • Yes, all the time.

    35 31.25%
  • Yes, but only occassionally!

    24 21.43%
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  1. #1
    Registered User chunkysnowman's Avatar
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    Do you workout your forearms?

    I see guys down the gym who workout their forearms as a separate body part, and I see those who never do it. I hear the same on here too; some do, some don't. So, I was curious to actually put some stats to this. Personally, now I'm doing the stronglifts 5x5 routine I'm not.
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  2. #2
    Registered User TheIronMaster's Avatar
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    I do them on arm day. I no longer need to use them annoying lifting straps.
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  3. #3
    Banned flairon's Avatar
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    yep. There is a cool little bar you can get that will rip them to shreds. I actually first saw it on some ancient old dubbed kung fu movie. I think they cost like 10-15 bucks, but you can make one with nothing more than a piece of bar stock , drill a hole in the center and run some high strength rope through it with something on the end (usually another bar works best) to hold a plate, then work it like you're riding a motorcycle (sorta). When i was an office monkey i always kept grippers in the desk and would absent mindedly use them while doing work
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  4. #4
    Registered User tobymax123's Avatar
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    I used to work them all the time when I went to a better gym, and my forearms developed a good bowling pin shape. It had a machine that you grip and roll the weight stack all the way up, and slowly roll it back down. You could roll it forward or backwards. It's been a few years since I regularly worked forerms directly, and it shows. :-(
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  5. #5
    198 or bust Getsum's Avatar
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    I do a couple of sets DB wrist curls on my arm day.
    Eat, Sleep, Lift...Repeat!

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  6. #6
    Star Wars Brah DoubleTapThat's Avatar
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    Originally Posted by flairon View Post
    yep. There is a cool little bar you can get that will rip them to shreds. I actually first saw it on some ancient old dubbed kung fu movie. I think they cost like 10-15 bucks, but you can make one with nothing more than a piece of bar stock , drill a hole in the center and run some high strength rope through it with something on the end (usually another bar works best) to hold a plate, then work it like you're riding a motorcycle (sorta). When i was an office monkey i always kept grippers in the desk and would absent mindedly use them while doing work
    sounds like you're talking about a forearm roller


    And OP, I do forearms and grip on shoulders day, worksl ike a beast for improving deadlift grip
    May the force be with you.

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  7. #7
    All my PRs are history HoustonTXMuscle's Avatar
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    Generally do 3 sets DB wrist curls on bi day while seated at the preacher bench.
    Inactivity Kills!!!

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  8. #8
    Master Yourself First NYkarate's Avatar
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    Forearm strength and strength endurance is so important when grappling. I train them with farmer walks, wrist rolls, sand bags, etc. I used to use those spring grippers back in the day, but they suck.
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  9. #9
    Registered User Leddyman's Avatar
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    I work out at a college gym. Summers are great, but school has just started back so there are seven million newbies who think they are gonna work out clogging up the gym. We have those squeeze type collars on the Olympic bars. I have been getting the lulz watching the newbies try to get them off the bar. After one set they can't squeeze hard enough to remove the collars. It is pretty funny.

    To the OP I have not been working forearms as a separate body part, but I'm gonna make a roller out of a broom handle and start working them. My main issue is deadlift grip. I don't wear straps and anything above 300 is giving me grip problems.
    There could be 5 or 6 ninjas in this room right now.
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  10. #10
    Banned flairon's Avatar
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    Originally Posted by DoubleTapThat View Post
    sounds like you're talking about a forearm roller


    And OP, I do forearms and grip on shoulders day, worksl ike a beast for improving deadlift grip
    yep. thats it. sets my stuff on fire.
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  11. #11
    NAS Strongman bigtallox's Avatar
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    Originally Posted by chunkysnowman View Post
    Do you workout your forearms?
    Yes, of course. But as for your poll, I don't train anything as a separate body part, so it kind of doesn't apply.
    6'8" 306 pounds

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  12. #12
    Registered User Dr.Griefo's Avatar
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    I recently bought a gripper that has adjustable tension and use it every second day for about two weeks now and I hardly notice my tennis elbow anymore. I made a roller out of dowel but rarely use it and reverse dumbell curls 2 sets on arm day.
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  13. #13
    Registered User Blakkfox's Avatar
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    yes...

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  14. #14
    Registered goranothos's Avatar
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    Originally Posted by DoubleTapThat View Post
    sounds like you're talking about a forearm roller.

    Works like a beast for improving deadlift grip
    Sounds like I need to start doing some of this, as my grip is my limiting factor right now on deads, and I don't want to start using straps.
    He which hath no stomach to this fight, let him depart.
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  15. #15
    Where's my flip flops ? jayluk4600's Avatar
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    Never have. Prob never will.
    Keep it simple
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  16. #16
    Teacher and Bodybuilder BergMuscle's Avatar
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    Funny this thread should come out right now since I never do direct work on my forearms yet, for some reason, they got thicker and better defined over the summer. No problem for me - I'll take 'em.

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  17. #17
    Registered User grubman's Avatar
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    No. Never. I'm not at my peak now, but even when I was bigger and better I didn't...of course, forearms have been one of my few "naturally gifted" muscles. I think we all have one of two of those (the ones that grow and are strong without trying). I wish mine were shoulders and calves...but they are forearms and glutes (talk about sucky natural muscles! Well, forearms are ok, but who wants a big muscular ass to go with his ectomorphic hard gainer legs!?)
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  18. #18
    Registered User JerryB's Avatar
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    Originally Posted by chunkysnowman View Post
    I see guys down the gym who workout their forearms as a separate body part, and I see those who never do it. I hear the same on here too; some do, some don't. So, I was curious to actually put some stats to this. Personally, now I'm doing the stronglifts 5x5 routine I'm not.
    Not directly. My forearms get all the training I think they need from training biceps.
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  19. #19
    Registered User DubfromGA's Avatar
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    Originally Posted by Blakkfox View Post
    yes...

    Dangitman.....that's impressive development.






    I haven't been doing anything specific for my forearms as they are getting worked pretty good during db use for other groups.

    I may add two sets of forearm db curls and reverse curls during the end of my arm workout.

    Arms are up today so I'll get 'em good this afternoon.
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  20. #20
    Alpen Gruppe Lt. badclams's Avatar
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    Maby doing reverse curls or when im on a social dry run, other than that not really because I get a good workout just from general lifting, work and rockclimbing. wish everything else on me grew that easy.
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  21. #21
    The Mind MontyMagpie's Avatar
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    This thread inspired me to work out my forearms. I don't normally do it.
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    Registered User chunkysnowman's Avatar
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    Originally Posted by MontyMagpie View Post
    This thread inspired me to work out my forearms. I don't normally do it.
    I'm glad. I thought it would be an interesting thread that would spark some debate.
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    Pushin' it Real Good smokinal's Avatar
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    Every arm day. I do behind the back, standing bb wrist curls and then reverse grip db with arms laying across bench.
    The powerlifter visions a certain weight he would like to lift, he uses his body to achieve it and he gets big as a side effect.
    The bodybuilder visions a certain physique he would like to aquire, he uses weights to achieve it and he gets stronger as a side effect.
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    Registered User HJam72's Avatar
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    I am barely able to keep a grip on things when doing dead lifts (an exercise you mentioned) every time, so that my legs and butt tire first (barely). I figure my forearms grow enough from that and other exercises, but I am not looking to ever enter contests or anything. I'm just a guy who generally wants more muscle and little less fat.
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    Usually do 2 sets of Hammers after barbell curls.
    -80 kgs in 15 months.
    -100 kgs goal (75kgs bodyweight)

    Abs on a skinny guy is like a fatgirl with big tits, it doesn't count.
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    dumbbells

    My workout is dumbbell centric. My grip/forearms get hit every workout.
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    Originally Posted by grubman View Post
    No. Never. I'm not at my peak now, but even when I was bigger and better I didn't...of course, forearms have been one of my few "naturally gifted" muscles. I think we all have one of two of those (the ones that grow and are strong without trying). I wish mine were shoulders and calves...but they are forearms and glutes (talk about sucky natural muscles! Well, forearms are ok, but who wants a big muscular ass to go with his ectomorphic hard gainer legs!?)
    For me that's thigh's. My Legs have always been very strong with no effort.

    Forearms for me are awful. By far the weakest part of my body. I'd kill to know a good way to strengthen them?

    I am at the point now where I don't train my legs - just my upper body. The legs somehow train themselves! Same with the abs.
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    I do them on "arm day"...

    If I dont do some type of "hammer" or "reverse" curls then will do some direct work (wrist curls).... me like to have popeye forearms
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    Registered User CaptnC's Avatar
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    [QUOTE=BergMuscle;741245103]Funny this thread should come out right now since I never do direct work on my forearms yet, for some reason, they got thicker and better defined over the summer. No problem for me - I'll take 'em.


    Mine look like yours. My wife always commented on my popeye forearms when I didn't work out. Being a mechanic by trade I've always had good forearms. But since I started working out about 9 months ago I noticed the knuckle side of my forearm was devolping an area than looked like I had been wearing strap about mid forearm. So I started doing some forearm curls and it seems to have smoothed that out.
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    I do now. Lately they seemed to be lacking. Simple whist curls with a straight bar. It didn't take much time to to see improvement.
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