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  1. #1
    Registered User QuaZ's Avatar
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    Forearm Exercises: Necessary?

    I've been working out pretty religiously for about 2 yrs and i've never really done anything to isolate my forearms. My arms have gotten quite a bit bigger and more cut, but my forearms are still pretty small. I think it could probably just be a genetic thing, but are forearm exercises really that necessary, and will they help me with my grip on other exercises? Thanks.
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    Old School AMG's Avatar
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    Some people are gifted with forearms that grow well doing every other movement. For others, I suggest hitting the forearms so they keep up with your upper arms.
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    Definitely work out your forearms, don't depend on non-isolation movements, plus you don't need many sets on them anyway
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    Registered User midian's Avatar
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    i like doing this ones a month on one of my rest days

    Massive Forearm Scorcher:

    Superset all the below back to back without resting in between.

    1. Vertical Wrist Rotations with light dumbbell (10-25lbs) 30 sec

    Standing up straight
    Feet slightly apart
    Arms hanging at sides with sufficient space to rotate dumbbells
    Hands holding dumbbells in same style as holding a dip bar at full extension
    Rotate left and right wrists simultaneously as great of an angle as possible
    for 1 minute

    2. Horizontal Wrist Rotations with light dumbbell (10-25lbs) 30 sec

    Immediately after finishing step 1 above
    Raise to parallel with the floor and force upper arms and elbows against
    body
    (arms should be like holding ski poles)
    Rotate left and right wrists simultaneously as great of an angle as possible
    for 1 minute

    3. Behind back wrist Curl 30 Reps.

    4. 30 second rest


    5. Seated Palm Up Wrist Curl with Bar 30 Reps.

    6. Seated Palm Down Wrist Curl with Bar 30 Reps.

    7. Hammer Curls alternating left and right arms (total of 10 or so reps.
    per arm)


    Repeat 1 - 7. (i prefer 4-5 times)

    just keep your forearms in the right proportion with your upper arms it's ugly when you got small forearms and big upper arms
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  5. #5
    Train smarter not harder amusclehead's Avatar
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    psssh, heavy deadlifts are all you need for forearms

    other than that, wrist curls and forearm rollers (attach rope&weight to a bar, and roll it up and down) and excellent.
    Booo
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    The Maniacal Megatron bobo_007's Avatar
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    well

    direct forearm excercises arent neccessary, but then again are bi/tri exercises, it just depends on your perspective


    but what is neccessary, is that every member masters the search feature, as it answers commonly asked questions
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    Member aklap's Avatar
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    Re: Forearm Exercises: Necessary?

    Originally posted by QuaZ
    are forearm exercises really that necessary, and will they help me with my grip on other exercises? Thanks.
    I don't think they are necessary if you're doing heavy deads, shrugs, pull-ups, etc...
    I enjoy working mine and just to work that ROM I do a few sets of hammer curls after biceps. Reverse curls w/ a cambered bar are good too.
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    Banned milkl0ver's Avatar
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    Hand grippers work.. Also try doing farmer's walk. It's where you hold a heavy weight on both hands like grocery bags, and walk a certain distance (you choose)
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    Registered User Crowder25's Avatar
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    Originally posted by midian


    just keep your forearms in the right proportion with your upper arms it's ugly when you got small forearms and big upper arms
    It goes the other way too, when I was doing carpentry, I had popeye arms
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  10. #10
    Registered User Kane Fan's Avatar
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    Originally posted by amusclehead
    psssh, heavy deadlifts are all you need for forearms

    other than that, wrist curls and forearm rollers (attach rope&weight to a bar, and roll it up and down) and excellent.
    I don't think deads alone will build your forearms up

    if your using an alternate grip then your forearms are doing less work to hold it there, if your using the same grip with each hand, your grip is probubly what's holding you back
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

    March: 275+
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  11. #11
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    don't
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