Forearm Exercises: Necessary?

[QuaZ]

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.

[AMG]

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.

[SYRIANKID]

Definitely work out your forearms, don't depend on non-isolation movements, plus you don't need many sets on them anyway

[midian]

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

[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.

[bobo_007]

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

[aklap]

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.

[milkl0ver]

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)

[Crowder25]

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

[Kane Fan]

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

[Hellslayer]

don't