What the heck do i do with my forearms?!

[GaRsNoW]

Anyone have a good routine for a forearm work out?

[howardalex]

grippers or hammer curls...also behind the back things, can't think of their name

put a weight on a string and attach it to a stick...hold out the stick and wind up

[BiggerGuns=LongerDrives]

Forearms are like calves - most of it is genetics.
So either you got em or you don't....
And if you don't, it's going to take some serious work and 100% focus to get them to grow.

The best way is by handling some heavy ass weight.
Try Deadlifts or partial dead's (Rack Dead's) - and lift as heavy as possible and dont use straps!

[h0ckeyfreek20]

as stated above^ handling heavy weights is always good for forearms.

you could also try
-static holds
-farmer walks
-reverse curls
-behind the back wrist curls
-seated wrist curls
-hammer curls

What worked best for me was reverse curls and static holds

[Builder101]

This works for me. Hammer curls, wrist curls, reverse wrist curls, and reverse curls.

[TorontoMoFo]

i dont have forearms or calves.

r there peeps with one and not the other?

[ash_davies1988]

Try:
Farmers Walk
Static Holds
Standing Wrist Curls
Reverse Curls
Plate Pinches
Pinch Flips
Reverse Wrist Curls
Standard Wrist Curls
Grippers

The workout I use (I do strength training and powerlifting) so it might be a bit different to bodybuilding.

Farmers Walk
Static Hold
Standing Wrist Curls
Pinch Flips

I also do gripper work with No.2 and No.3 Captains of Crush.

Also if you use lifting straps ... just try holding the weight for dear life instead of using them during heavy deadlifts or rows.

[Steve7]

What are static holds..?

[_SaVvY_]

grippers, holds with heavy dumbbells, behind the back wrist curls, reverse wrist curls, wrist hold chin ups, towel grip chin ups - you can pretty much build them to whatever your genes will let you with those

holds are simply holding a weight in your hand/hands steve e.g holding 100lb db for 30 seconds

[Steve7]

Alright that's easy enough... Lol

[howardalex]

Originally Posted by _SaVvY_

grippers, holds with heavy dumbbells, behind the back wrist curls, reverse wrist curls, wrist hold chin ups, towel grip chin ups - you can pretty much build them to whatever your genes will let you with those

holds are simply holding a weight in your hand/hands steve e.g holding 100lb db for 30 seconds

does it matter if the arms are extended to the front or the sides? or am I thinking of a shoulder exercise? if that's wrong, then do I just hold them like I'm half way through a hammer curl?

[GaRsNoW]

cool. thanks

[Caferacer]

Originally Posted by BiggerGuns=LongerDrives

Try Deadlifts or partial dead's (Rack Dead's) - and lift as heavy as possible and dont use straps!

Use a hook grip if you do this IE, both palms facing the same way, opposite of a matched grip (I think thats the term).

[Sybersnott]

Originally Posted by GaRsNoW

Anyone have a good routine for a forearm work out?

I like the fact that no one asked you - what are you doing for your forearms now?

[NiteHawk]

Been a lot of forearm threads lately.

[_SaVvY_]

Originally Posted by howardalex

does it matter if the arms are extended to the front or the sides? or am I thinking of a shoulder exercise? if that's wrong, then do I just hold them like I'm half way through a hammer curl?

if your talking of db holds then you just hold them at your side with your arm locked out - its the griping of the dumbbell that works the forearm

[howardalex]

Originally Posted by _SaVvY_

if your talking of db holds then you just hold them at your side with your arm locked out - its the griping of the dumbbell that works the forearm

ah cool, I was thinking of lateral raises I think - I'll give that a go for forearms next time 'cos I was meant to do wrist curls today and it just didn't seem right, like it wasn't actually working my forearm, just making my wrist crack...

[Papasmurf]

just go up to the dumbbell rack, grab a heavy weight, and squeeze as hard as you can for as long as you can. ANd use grippers (real ones)

[ReD_WingS]

reverse curls i like a lot

whats a static hold?