Reply
Results 1 to 12 of 12
  1. #1
    Registered User Shakewhey's Avatar
    Join Date: Aug 2021
    Age: 51
    Posts: 14
    Rep Power: 0
    Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0) Shakewhey has no reputation, good or bad yet. (0)
    Shakewhey is offline

    Question Best forearm exercise ?

    Hello, i need help. I always had small and weak forearms. I do lot of pulling (deadlifts,rows,pull-ups ...) but my forearms are always burning as hell and sometimes im just focusing on grip to not drop the weight ... So i want to add some exercise just for forearms. I need something for both hypertrophy and strenght (grip strenght). I saw some videos and articles and problem is that there is too much exercises for forearms and it feels like i must do like 10 exercises just for complete forearms training. I really dont want to spent too much time on them, i need something just something effective for both strenght/size that i can add at the end of my pull workout. What do you think, i should do ? Ideally just 1-2 exercises, thanks a lot
    Reply With Quote

  2. #2
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 2,690
    Rep Power: 11735
    EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000)
    EliKoehn is offline
    My first suggestion would be to reduce the variety and volume, and focus on increasing your deadlift weight, once or twice a week, but not more. It could be that you're bottlenecking your recovery.

    Beyond that, I would do farmer carries, as they more directly stimulate the isometric loading, even though the poundage involved is lighter.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  3. #3
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 55
    Posts: 1,767
    Rep Power: 6040
    coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000)
    coachcalande is offline
    Forearms:

    Reverse curls
    Wrist curls
    Reverse wrist curls
    Wrist rollers (handle, rope, weights)
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
    Reply With Quote

  4. #4
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 6,894
    Rep Power: 40829
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Rows and other pulls are ok, but direct work is always a plus.

    Coach has some good ones above.

    Personally, I use cable hammer curls with a rope attachment, and Zottman curls.

    Almost forget, I’m at the point where I use straps for my work sets of most pulling exercises. Doesn’t matter how strong your grip is or big your forearms get, they will always be the limiting factor (followed by the biceps).
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  5. #5
    Train hard play harder Tommy W.'s Avatar
    Join Date: Feb 2006
    Age: 69
    Posts: 18,673
    Rep Power: 91149
    Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000) Tommy W. has a brilliant future. Third best rank! (+40000)
    Tommy W. is offline
    Farmers walks and deadlifts or just for forearms, set the rack at knee level and put a lot of weight on the bar, pull it off the rack and just stand there. repeat until you just can't do another one.
    If you don't get what you want you didn't want it bad enough
    Reply With Quote

  6. #6
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 2,690
    Rep Power: 11735
    EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000)
    EliKoehn is offline
    I'm quarantining right now but still want to try repping T-Bar with four plates and see how that feels when I get back to the gym.

    What does another working set of a pulling exercise look like for you? Rowing 275 for a triple with the bar, grip wasn't the limiting factor. Certainly felt like it was the lats that would have been the first to give out, for me. That was a pretty good lift but it's still below advanced; if true that my grip wasn't the weak link, it challenges your claim that it's "always" the limiting factor. Once you get to elite numbers, sure, but no one who regularly posts on this forum has an elite strength level.

    Your back looks huge though so you might be pulling more than me on some of these exercises, however.

    https://www.youtube.com/watch?v=8ngmXjkcodU
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  7. #7
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 6,894
    Rep Power: 40829
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by EliKoehn View Post
    I'm quarantining right now but still want to try repping T-Bar with four plates and see how that feels when I get back to the gym.

    What does another working set of a pulling exercise look like for you? Rowing 275 for a triple with the bar, grip wasn't the limiting factor. Certainly felt like it was the lats that would have been the first to give out, for me. That was a pretty good lift but it's still below advanced; if true that my grip wasn't the weak link, it challenges your claim that it's "always" the limiting factor. Once you get to elite numbers, sure, but no one who regularly posts on this forum has an elite strength level.

    Your back looks huge though so you might be pulling more than me on some of these exercises, however.

    https://www.youtube.com/watch?v=8ngmXjkcodU
    By limiting factor, I simply mean it will usually be the first to give out. Especially as the reps get up there.

    I like to stay in 5-10 range for my heavy sets, and 8-12 for my back offs. That way I still get work in the 85-90% range, then some work at the 70-80% range to fully fatigue whatever muscle is left.

    For instance, with that 4 plate T-bar row I got 7, then waited about a minute, then got 12 with 3 plates. So for that particular exercise, I’d keep 4 plates for a top set, and up the back off set weight by 5-10 lbs.

    I also recently hit 270 on the lying plate loaded chest press. To me that is a big deal since my pressing power horizontally has always been kinda meh. So that equals out to 135 per arm since the arms move independently from the other. I hit that for 5, then the following week for 7. Then a back off set of 215 for 12. I also like the fact the arms converge so the pump was pretty good too!

    Ooooooh, that reminds me. To the OP….Another thing I find helps, is pinch strength. Literally just holding a 45 plate for time with just the finger tips. And static holds after a set of deadlifts (double overhand conventional or trap bar, not mixed or hook grip)
    Last edited by BeginnerGainz; 09-23-2021 at 11:07 AM.
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  8. #8
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 13,894
    Rep Power: 74264
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    If you have a pulley set-up you can easily add in direct supination and pronation work that will really pump up your forearms in <5 minutes.
    Reply With Quote

  9. #9
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 5,345
    Rep Power: 31386
    supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000)
    supramax is offline
    Originally Posted by Shakewhey View Post
    Hello, i need help. I always had small and weak forearms. I do lot of pulling (deadlifts,rows,pull-ups ...) but my forearms are always burning as hell and sometimes im just focusing on grip to not drop the weight ... So i want to add some exercise just for forearms. I need something for both hypertrophy and strenght (grip strenght). I saw some videos and articles and problem is that there is too much exercises for forearms and it feels like i must do like 10 exercises just for complete forearms training. I really dont want to spent too much time on them, i need something just something effective for both strenght/size that i can add at the end of my pull workout. What do you think, i should do ? Ideally just 1-2 exercises, thanks a lot
    Wrist roller and https://www.t-nation.com/training/ti...ength-builder/
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
    Reply With Quote

  10. #10
    Kiwi Battler BenMcLeodNZ's Avatar
    Join Date: Jul 2015
    Posts: 3,402
    Rep Power: 13352
    BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000)
    BenMcLeodNZ is offline
    Best for me is using a short barbell for seated wrist extensions, then moving on quickly to Fat Grip standing (behind the back) wrist curls.

    Going too heavy makes them terrible and it's why people have to move on to other exercises.

    Also, hi Supramax.
    Reply With Quote

  11. #11
    Registered User TheShadowMan's Avatar
    Join Date: Jul 2014
    Posts: 2,634
    Rep Power: 18701
    TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000)
    TheShadowMan is offline
    All i've ever done for forearms is a superset of farmer's walks and wrist rolling, and they're coming along. Keep it simple and stick with it, progress, and the spoils shall be yours. Also, zottman curls address almost everything the forearm does, plus you get good bicep work in addition, so those might be worth exploring at some point too.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
    Reply With Quote

  12. #12
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 6,894
    Rep Power: 40829
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by TheShadowMan View Post
    All i've ever done for forearms is a superset of farmer's walks and wrist rolling, and they're coming along. Keep it simple and stick with it, progress, and the spoils shall be yours. Also, zottman curls address almost everything the forearm does, plus you get good bicep work in addition, so those might be worth exploring at some point too.
    George Zottman knew what he was doing
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts