forearms

[RedHook]

whats some good exercises to build massive forearms besides hammer and wrist curls?

[Stonecold54]

Re: forearms

Originally posted by RedHook
whats some good exercises to build massive forearms besides hammer and wrist curls?

those are good ones if done right, the only other one that I could think off would be a gripping machine of some sort.

[mbbransc]

I noticed a guy in the gym the other day doing an exercise I hadn't seen that may work for you. I'll preface it with a warning though as my partner tried and injured his wrist.

Standing, hold some light DBs with your elbows bent at 90 degrees. Twist the DBs back and forth (from palm up to palm down and so on). You can give it a shot and see what you think.

Personally, I stick with standing curls bringing the DBs up to the opposite shoulder. Works bis, but also hurts the foreams.

[Jordan]

reverse grip curls with an e-z bar does the trick for me

[Gary]

some gyms have this but usually you have to make it yourself.

Take a 1 foot length of broom handle or 1" diameter dowel. Attach the end of a 3 foot length of twine or heavy string in the middle of the of the wood.

Fasten the other end of the string to a 5 lb weight (for starters).

Holding the handle with both hands (palms down) about a foot in front of your chest and the string with the weight hanging down, proceed to slowly turn the handle so that the string winds around the wood and the weight rises up to the wood. Then slowly unwind the string and let the weight lower.

Repeat as long as you can.

[bigkid]

hold dumbells like you would for hammer curls,palms facing the outisde of your legs, and curl your wrist inward .........killer forearm workout

[Jordan]

i changed my mind...i will probably be argued on this i believe it to be true: in my opinion, exercises such as wrist curls are completly worthless. they may give you a little definition but most often its size thats desired, not definition. although genitics play the biggest role in determining your forarm size, your grip strength is directly related to how much mass you have. so... to improve your forearm size... improve you grip. this can be achieved in a variety of ways. one way is to simply pick up some really heavy dumbells and walk around with them until you cant hold on to them anylonger.. about a minute is ideal. or, simply focus on gripping the bar really hard during exercises, especially shrugs. if you use straps... toss em, and your forearms will definately balloon up. i stopped using straps about 6 months ago and my forearms are packing on lots of new meat... try it!

[Stonecold54]

Originally posted by Jordan
i changed my mind...i will probably be argued on this i believe it to be true: in my opinion, exercises such as wrist curls are completly worthless. they may give you a little definition but most often its size thats desired, not definition. although genitics play the biggest role in determining your forarm size, your grip strength is directly related to how much mass you have. so... to improve your forearm size... improve you grip. this can be achieved in a variety of ways. one way is to simply pick up some really heavy dumbells and walk around with them until you cant hold on to them anylonger.. about a minute is ideal. or, simply focus on gripping the bar really hard during exercises, especially shrugs. if you use straps... toss em, and your forearms will definately balloon up. i stopped using straps about 6 months ago and my forearms are packing on lots of new meat... try it!

strength and size do not have a direct correlation. strength has a lot more to do with CNS "learning" to be stronger and more effecient than the actual muscle getting bigger.

[Stonecold54]

Originally posted by Gary
some gyms have this but usually you have to make it yourself.

Take a 1 foot length of broom handle or 1" diameter dowel. Attach the end of a 3 foot length of twine or heavy string in the middle of the of the wood.

Fasten the other end of the string to a 5 lb weight (for starters).

Holding the handle with both hands (palms down) about a foot in front of your chest and the string with the weight hanging down, proceed to slowly turn the handle so that the string winds around the wood and the weight rises up to the wood. Then slowly unwind the string and let the weight lower.

Repeat as long as you can.

the broomstick curl is an excellent one I forgot about that one. thanks