Forearms

[Sleepy Raisin]

So for awhile now i've noticed my forearms are incredibly skinny it seems.. At least while compared to othe guys at my school.. I really realy hate how skinny my forearms are it makes me look thinner than i am, and so i was wondering: is there an excercise for your forearms?

[Nellerin]

Take a barbell or dumbells and curl only your wrists up then flip over you arm and curl up, to hit the top of your forearms.

Then try doing reverse curls where your palms are down not up when doing bicep curls.

These will hit the forearms best but do not expect really sudden gains.

[Apollo.]

Totally agree with above but an overlooked exercise for fore arms is actually hammer curls they will hit the bicep as well but if you hold the very centre of the grip on the dumbell and don't let it slide so the plate can't rest on your hand then it will hit your forearms hard! I've got the best forearm gains from hammer curls compared to anything else:)

[Nellerin]

Ya Nik94 is right, they are technically a secondary muscle in the lift so do not expect popeye arms over night lol.

I forgot to mention that grip training is probably the most effective at building your forearms. My dad has never focused of forearms but does grip training because he used to compete in Strongman competitions. His forearms are now about as big as his biceps and his biceps are around 20inches.

I've seen good gains with grip training as well, or you know you could always jack off and make gains that way haha.

[Zenos]

Try wrist rollers for the front and back fo the forearms,also the farmers walk that lastone is murder:D

[Sleepy Raisin]

Try wrist rollers for the front and back fo the forearms,also the farmers walk that lastone is murder:D

Farmers walk..?! Geez! Im not doing that..

[Nellerin]

Farmers walk..?! Geez! Im not doing that..

Farmer's walk is literally one of the best exercises possible, although I come from a Strongman/Strongwoman competitive family so I am a little biased. If you do them with kettlebells they can be a VERY good exercise for your back and forearms.

[Zenos]

Farmers walk..?! Geez! Im not doing that..


The you will foreever stay in the Camp of Forearm weinerdom!

Theres more to building big forearms then just pumping up the muscles!