exercises that make the forearms mass bigger?

[ShopBoi]

Ive read up on alot of material but yet I see no effects. Does anyone know what exercises will make your forearms gain that extra inch or 2 of width for sure? Whether it be what to eat, exercises..etc..just let me know

[johnr6]

Ive read up on alot of material but yet I see no effects. Does anyone know what exercises will make your forearms gain that extra inch or 2 of width for sure? Whether it be what to eat, exercises..etc..just let me know

Always grip the bar as hard as you can on thick bar shrugs, deadlifts, and rows. On bicep days, keep your wrists straight so not to work the forearms, then try this after working biceps:
Wrist Curl:
3x15
2x5
1x15

Reverse-Grip Barbell Curl:
3x15
2x5
1x15

I've seen great results doing this.

[ShopBoi]

Always grip the bar as hard as you can on thick bar shrugs, deadlifts, and rows. On bicep days, keep your wrists straight so not to work the forearms, then try this after working biceps:
Wrist Curl:
3x15
2x5
1x15

Reverse-Grip Barbell Curl:
3x15
2x5
1x15

I've seen great results doing this.

How long did u do these before you saw results? and im guessing that your forearms have width compared to mine that are as skinny as my bone or a skinny basketball player

thx for help btw

[johnr6]

How long did u do these before you saw results? and im guessing that your forearms have width compared to mine that are as skinny as my bone or a skinny basketball player

thx for help btw

I do the curls twice a week and after the second time...I could tell a noticeable difference.

[RIPcookiethief]

Using grippers added mass to my forearms.


Also now my crush grip is pretty scary good.

[typ40]

Ive read up on alot of material but yet I see no effects. Does anyone know what exercises will make your forearms gain that extra inch or 2 of width for sure? Whether it be what to eat, exercises..etc..just let me know

among the direct forearm exercises, the "behind the back wrist curl" is my favourite.

[FullSack]

i've noticed deadlifting has hit my forearms harder than when i used to do reverse grip barbell curls and wrist curls. After deads i can really feel it in my forearms for days afterwards. Whereas with curls, i could get a wicked pump but wouldn't really feel it at all the next day. Strange.

[EoR]

Direct work like crush gripping, reverse curls and wrist curls will be great but you will also generally get good forearms with pulling compounds like deadlifts, bent rows, upright rows, pull-ups and so forth. With these combined and given you have a good healthy calorie excess they should grow and get stronger.

[saveferris4231]

my gym has a forearm curl machine. it's the best thing i've found for forearms. i could never get the hang of the reverse BB curl :-/

[typ40]

Direct work like crush gripping, reverse curls and wrist curls will be great but you will also generally get good forearms with pulling compounds like deadlifts, bent rows, upright rows, pull-ups and so forth. With these combined and given you have a good healthy calorie excess they should grow and get stronger.

x2
my forearms actually grew the most exactly when i was not doing any direct forearm exercises.

[SDFlip]

wrist roller gives me the best pump


also try wrist curls, hammer curls, grippers, static holds.....

[Get er Done]

I have found 20 rep(about 4 sets) rack deads from the knees with an over hand grip to really work them good. Also hammer grip DB curls and reverse grip curls work great...I noticed results in 3 weeks.

[GreyGeese]

Wrist roller and CoC grippers are highly effective.

[tothemaxwell]

Wrist roller and CoC grippers are highly effective.

Using grippers added mass to my forearms.

Also now my crush grip is pretty scary good.

I use the CoC grippers to help with my deadlift. before, i couldn't hold onto extremely heavy weight. now, i can focus on the lift mechanics, not the grip issue.

[Snafu]

Farmer's Walk 3x a week (3 sets each time) with some heavy ass weight. I've noticed a big difference in my forearms.

[L1GHTWEIGHTBABY]

lots of people say hammer curls help too

[vegasdsm]

static holds until failure...

wrist roller...

heavy deads...

throw your straps away, imo...

[GreyGeese]

throw your straps away, imo...

Agreed. I don't see how trying to lift a weight that you can't even keep ahold of could be a good thing. What happens when your grip fails entirely and it is just hanging by the straps?

[EoR]

Agreed. I don't see how trying to lift a weight that you can't even keep ahold of could be a good thing.

...because every human usually has a grip limit weight that is quite less than their pure muscle strength weight. For max hypertrophy why limit yourself to what you can just grip? You can train it up so the gap is quite close but realistically as you get heavier the gap will widen.

It is just a senseless view common these days that straps are for people who cannot "handle" the weight or that they are "wusses" - which is rubbish and narrow-minded.

Strongman, Olympic lifting, bodybuilding and powerlifting all have uses for straps in their training.

[ShopBoi]

thx for the help guys..ive been doing the hammer curls, wrist curls, reverse curls and the behind the back with the barbel but ill try and put some of these exercises into my program