a affective forearm excercise

[SkinnyBoi101]

Man... my forearms are tiny.... I really need slabs of muscle in this area! Somebody plz give me a affective workout for my forearm I need it asap. I mean the rest of my body is great.... but my forearms is what throws everything off.... I hate dat too... plz help... i will rep..

[Meshuggah]

If you're doing your other workouts properly (with proper isolation etc.) your forearms should get a really good workout in the process no matter what you're working, but for some extra work just add reverse barbell curls and hammer curls into your bicep workout.

[SkinnyBoi101]

If you're doing your other workouts properly (with proper isolation etc.) your forearms should get a really good workout in the process no matter what you're working, but for some extra work just add reverse barbell curls and hammer curls into your bicep workout.

They not like tiny but I just want them big ya kno... and im doin my other workouts proper but unless im curling 200 or w/e its not gonna be big as I want it lol... ya kno

[H€rCul€$]

ermm....how about.....chok'in the chicken?

[Fetus Soccer]

If you're doing your other workouts properly (with proper isolation etc.) your forearms should get a really good workout in the process no matter what you're working, but for some extra work just add reverse barbell curls and hammer curls into your bicep workout.

that will only hit one part of the forearm, and both of those exercises essentially do the same thing, so why bother with both? waste of time.

use reversed barbell curls or hammer curls (whichever you prefer, maybe rotate them weekly) along with behind the back barbell wrist curls and dumbell reversed wrist curls. other ways to work the foremarm is grip work like just holding a heavy pair of dumbells until you drop them (between 10-30 seconds is a good length), hanging off a chin up bar weighted or maybe one armed (havent tried one armed so i dont know if its hard or what).. theres lots of other **** like hand grippers (captains of crush), plate pinches, wrist roller... look it up man. but obviously you dont wanna do all this **** in one day. what i do is two days of direct forearm training a week, and after my back day i do grip work to hit forearms again in a different way. i havent measured so i dont know if theyre bigger, but they look thicker/harder and are increasing in strength rapidly since i started this. to begin with you might just want to do one day of direct work (hammer curls, behind back wrist curls, reversed dumbell curl) and then the grip work after back day. depends on your recovery abilities i guess.

just experiment and find out what works for you is usually best to be honest.