Thread: Forearms

Hey guys um well I was wondering if anybody could share with me a killer forearm workout... U see I feel like every part of my body grows very well except for my forearms... I feel like one of those ppl with huge upper bodies and string legs.. Ha

alot of it is genetic bro, there are two methods,
A. use alot of heavy compound exercises, thick bars and no straps, heave your bodyweight and only ever use chqalk when you need it, if you are making progress with pull ups/deadlifts/rows and curls your forearms will get thicker.....alternatively;

B. direct forearm work, improving your grip and bicep strength is crucial over time, exercises wich put emphasis on the brachallis and your foreams/wrist flexors;
hammer curls/reverse curls/heavy BB curls/grippers/forearm curls/wrist extension plus all the other compound stuff.....

i prefer a mix of both methods, not too much direct work,mainly compound only, i takes time to build up an impressive set of arms....

ill keep that in mind

I love forearm training, hit them 2X/week, hit them 4 different angles, standing behind the back forearm rolls, sitting forearm curls, and hit the outter forearms by rolling the bar up, I like to use the curl arm rest for the outter forearms, I lean with my chest on it so my arms are strait and curl up, this will help you not cheat when doing it, the last I do is sitting forearm curls with a dumbell, holding the dumbell by the side and curl up..hitting the face of the forearms(if you know what I mean) kinda hard to explain these routines, dont use straps unless you really need it, use them on ur last set when ur forearms are gonna give out on any excerise

Rex