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  1. #1
    Registered User valinor333's Avatar
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    Which is better for forearms mass ?

    Hello, i need advice. I was long,skinny guys, right now i have pretty decent arms (triceps,biceps) but very small forearms and it looks really bad in compare to mi bic+tric. I never did any exercises for forearms directly, but now i want to , to add some mass. As i said, i want to make my forearms bigger, so i dont need forearms strenght that much, main goal is get bigger forearms. My question is , what is better

    1.) Classic wrist extension and flexion with dumbells

    OR

    things like dead hang, maybe grippers ?

    I really dont know, any advice what exercises should i do for mass ? Thanks
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  2. #2
    Registered User air2fakie's Avatar
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    The same exercises you'd do for forearm/grip strength are the same ones you'd do for mass.

    If you're a relative beginner you prob don't need to do that much direct forearm work. If you do weighted pullups, farmer's walks, heavy rows, reverse curls, etc. you'd prob build your forearms well while working out other muscles too.
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  3. #3
    temporary illusion supramax's Avatar
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    Originally Posted by valinor333 View Post
    Hello, i need advice. I was long,skinny guys, right now i have pretty decent arms (triceps,biceps) but very small forearms and it looks really bad in compare to mi bic+tric. I never did any exercises for forearms directly, but now i want to , to add some mass. As i said, i want to make my forearms bigger, so i dont need forearms strenght that much, main goal is get bigger forearms. My question is , what is better

    1.) Classic wrist extension and flexion with dumbells

    OR

    things like dead hang, maybe grippers ?

    I really dont know, any advice what exercises should i do for mass ? Thanks
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  4. #4
    Registered User Daniel1836's Avatar
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    I like to superset wrist curls and dumbell farmer walks for a massive pump.

    Reverse curls are also good.
    And there's a good piece of equipment you can get for like $15, it's like a stick with a rope you attach to a weight, and you roll it up to you like an indian burn alternating both wrists.
    If you have a sledgehammer you can grip it near the hammer with one arm and curl it flexing your wrist by your side.

    Forearms are made up of a lot of different muscles, so you should target all the different heads.

    I've only been training mine for a couple months, but they respond best to direct work.
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  5. #5
    The Grammar Nazi BG5150's Avatar
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    Dead lifts
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  6. #6
    Registered User George2100's Avatar
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    Heavy back work comes first for me, then hammer curls and pinwheel curls. I would honesty make/buy a wrist roller as well and do that after every workout. 3-4 sets and go for time under tension instead of “reps”. Shoot for each set to last 40-60 secs. Most of my forearm size came from being a mechanic and a carpenter, but I also had success with doing the above wrist roller regime 6 days per week.




    Here’s proof of somewhat decent forearms on a 165lb 5’8” frame
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  7. #7
    Clearly Irrational blue9steel's Avatar
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    Wrist curls are very specific but hard to overload well.
    Wrist rollers work great if you use the kind that isn't limited by your shoulder strength.
    Farmers walks are frankly brutal and a great way to build forearms if you have room in your program for them.
    You'll get stimulus from deadlifts, which you should be doing anyways, but I wouldn't consider them sufficient on their own.
    Some grip work will transfer, other kinds will not, too many different types to cover them all.
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    Registered User Garage Rat's Avatar
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    First off check out your genetics where the muscle is in your forearms.
    If most of it is toward the upper part of your lower arm(flexors) then you will have an area that will more tendons and ligaments and probably won't gain size easily if at all.
    The recommendations above are good but some don't address forearm muscle specifically rather than forearm strength movements which can help muscle but may not be the most efficient way to build mass.
    My former training partner from years back was a trainer at World gym and would see Lee Priest work his forearm and surprisingly he did not use max weight but high reps 20-30 with most exercises he did.
    He got a great pump using basic wrist curls,wrist extensions,reverse curls.
    That worked for him and I'm not saying don't try what is recommended by others but Priest had some big forearms so take it as you will.
    Good luck.
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  9. #9
    Registered User TheShadowMan's Avatar
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    I always been a fan of supersetting farmer's walks + wrist rolling or reverse curls for forearms. That way you got your heavy compound first, and can really tire out the muscle afterward with a lighter isolation.
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  10. #10
    Registered User UnkleDolan's Avatar
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    most people lack in the brachioradialis part. Hammer curls with DB and reverse curls with barbell will do wonder.
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    Registered User Hoxton12's Avatar
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    Reverse curl + wrist curl supersets have been very beneficial for me. Give that a try and you'll feel a great pump
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    Originally Posted by air2fakie View Post
    The same exercises you'd do for forearm/grip strength are the same ones you'd do for mass.

    If you're a relative beginner you prob don't need to do that much direct forearm work. If you do weighted pullups, farmer's walks, heavy rows, reverse curls, etc. you'd prob build your forearms well while working out other muscles too.
    Agreed
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  13. #13
    Deadlifter Budaan's Avatar
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    U want maasive forearms?... Deadlift heavy, hammer curl heavy... Those two are enough.
    So you're on the internet for good advice, here's some good advice: have a good laugh once in a while. And never tear your bicep!

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