I want to have big forearms...how?

[albert88]

Hey everyone, this is my first post but I've been reading here quiet a bit...I must say you guys are very helpful. I have a quick question...I've been doing weight lifting 3 x a week and doing cardio 2x a week and taking Sat & Sun off. I eat good and work out hard (doing mostly the major work outs, bench press, squats, back, etc etc). I do reverse curls on back/biceps day which works the upper part of my forearms, however I would like to get the whole thing to be much bigger. Are forearm curls the only way to accomplish this? I do forearm curls with 70lbs dumbells in each hand. After 2 sets I can hardly flex my forearms because they just got worked, BUT they don't get sore the day after...what can I do to get these forearms big?

[New_Kid]

I think the most effective forearm builders are holding/carrying very heavy weight, and intense grip work.

[Macrobolic]

Here are a few exercises to try:
Hammer Curls
Reverse Curls (like you are doing)
Wrist Curls with a barbell
Gripping exercises

you could also try the forearm bar:
http://www.home-gym.com/forearmbarf2.html (bb.com does not carry it)

I would either try doing them after biceps, do 2 exercises for 2-3 sets of 12-18 reps, and every now and again, going heavier in a lower rep range.

Or, you could do them on an off day, or your cardio days. This way they will not be fatigued from use with other exercises and you can really hit them hard.

Good luck!

[kurt16]

i dont really work on my forearms by themselves, but my friend does and the exersizes he does are as follows-
1. reverse grip curls
2. hold a strait bar behind your back and curl your forems up
3. take a dumbell and hang just your hand off the end of a bench curl your ar up
afterwards his grip is shot and is usually not fully recovered for the next day. i would deff. give it a shot

[W8isGR8]

synthol

[Macrobolic]

synthol

LOL

[babyboy87]

Four words... reverse standing preacher curls. Curl up and one the way down pause with elbows at 90 degrees, hold for two seconds and repeat. Go as heavy as u can control, and go 4 sets of 6-8.

[Big_G1986]

To be honest I have never worked my Forearms yet there quite big (especially in proportion too my upper arm) You are working them one way or another in every single workout, especially when your doing heavy deadlifts/rows/cleans

[TheVirtualTaco]

Three words:
Fap.
Fap.
Fap.

That'll work your dominant forearm, at least.

Seriously, rock climbing has put some size on my forearms.

[Agostage]

You should dead lift heavy w/o straps the best you can. Eventually you'll be able to hold as much as you can lift. Then as you deadlift increases, so will the size of your forearms.

[gecko2424]

plate + rope + 18" of broomstick + clip W/O the plate it's $3 for those parts.

Tie the rope to the stick and lift the plate up and down by turning it in your hands. Forearms will catch fire. If you insist, I'm sure you can buy one at a store.

For the most part though, they will grow with your ability to pull weight. Just keep lifting

[Brooks15]

reverse curls is what i did

[GoJu]

supported thick bar wrist roller

[sami72]

do military press 70Ibs 5sets x 12reps for 12weeks three times a week.
But first measure your forearm now; then remeasure them after 12 weeks of workout so you can tell if you are getting any result. I bet if you will if you exercise and eat right.

Hey everyone, this is my first post but I've been reading here quiet a bit...I must say you guys are very helpful. I have a quick question...I've been doing weight lifting 3 x a week and doing cardio 2x a week and taking Sat & Sun off. I eat good and work out hard (doing mostly the major work outs, bench press, squats, back, etc etc). I do reverse curls on back/biceps day which works the upper part of my forearms, however I would like to get the whole thing to be much bigger. Are forearm curls the only way to accomplish this? I do forearm curls with 70lbs dumbells in each hand. After 2 sets I can hardly flex my forearms because they just got worked, BUT they don't get sore the day after...what can I do to get these forearms big?

[CycloneJack]

Deadlifts, rows, heavy shrugs, farmer's walk, etc will get your forearms big to an extant...No direct work on any body part results in a lagging part after so long...BB wrist curls have done a great job in my experience, but every exercise listed is good, give it a go and find out

[New_Kid]

Supposedly thick bar work is awesome, but I unfortunately haven't tried one yet.

[Lager1]

I think the most effective forearm builders are holding/carrying very heavy weight, and intense grip work.

End Thread.

[albert88]

Thanks a lot for all the advice...I will be doing the exercises you guys mentioned, and let you all know about the progress.

[Anticrombie315]

Three words:
Fap.
Fap.
Fap.

That'll work your dominant forearm, at least.

WRONG! Otherwise 90 percent of the kids in the teen section would have 17" forearms, me included. At the very least, mine would be bigger than 11" :P

The kid who said the wrist roller is onto the right idea. That words great. I get a great burn. If I actually did it more than once a month, I might get better results...

[TheVirtualTaco]

WRONG! Otherwise 90 percent of the kids in the teen section would have 17" forearms, me included. At the very least, mine would be bigger than 11" :P

I forgot...
+ food.
:P

[passda4o]

im guessing you have long limbs... thats my problem. im 6ft3 and lanky. my biceps are much larger then my forearms and my thighs are much larger then my calves. having naturally long arms can make it harder to gain forearm muscle. my best advice is to do heavy exercises like shrugs, pullups, deadlifts, and rows. Try doing ur bicep exercises with thicker bars or wrapping towels around the bars. and burn out with a few forearm exercises reverse wrist curls and bbell wrist curls. and really grip as tight as possible...they will grow.

[Man-Bear-Pig]

Farmers walks are the ultimate for this imo. Load two dumb-bells up with as much weight as you can handle, then go for a walk. When your hands give out, rest, then go again and keep repeating till you can't pick them up anymore. At the end you won't be able to grip the steering wheel on the ride home.

[dmoore323]

supported thick bar wrist roller

thats the way to go