SLIMSHADY99
New member
Any suggestions on a good forearm exercise? I do bar bell and dumbbell forward and reverse curls I have noticed some results but not as much as I want. Any suggestions would be great.
Forearm Exercise
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bitterdregs
New member
tie a weight to a dowel rod. roll the weight up until it hits the dowel, then roll it down. think turning a very heavy screwdriver.
or get a bucket and a big bag of rice from sams club. dig the hand in and start trying to grind the rice to dust.
lastly is farmers walk. grab some seriously heavy dumbells and just start walking around the gym until they drop from your hands. pick them up and do it again until you can't get them back on the rack!
these have worked better for me than the standard curls and are more functional IMO
or get a bucket and a big bag of rice from sams club. dig the hand in and start trying to grind the rice to dust.
lastly is farmers walk. grab some seriously heavy dumbells and just start walking around the gym until they drop from your hands. pick them up and do it again until you can't get them back on the rack!
these have worked better for me than the standard curls and are more functional IMO
halfwit
I like turtles.
Those are some brutal exercises haha. If I recall correctly, the sand bucket (rice in this case) also works the opposing muscles in your forearm, helping to prevent a lopsided hypertrophy in your forearms.
I'd like to add forearm curls - sit like you're going to do concentrated curls and with a heavy dumbbell, and try to bring your fist to your forearm. Stop the range of motion short of using your bicep (elbow locked), and repeat. I find that after 4 sets of 8-10, my forearms are screaming. Deads without straps can also build up a great deal of forearm strength as well as hand strength, but make sure to use at least chalk or you'll tear your calluses open every time.
My .02c
SLIMSHADY99
New member
Nice thanks a lot bitter I need something different. Cant wait to get on it. Funny thing I never thought about doing the farmers walk for my fore arms. I usually do a walk after I do shrugs and run the whole dumbbell rack. Then finish up with the heaviest dumbbells and do the farmers walk. I did notice that my for arms would look bigger plus my biceps and shoulders would as well.
SLIMSHADY99
New member
Those are some brutal exercises haha. If I recall correctly, the sand bucket (rice in this case) also works the opposing muscles in your forearm, helping to prevent a lopsided hypertrophy in your forearms.
I'd like to add forearm curls - sit like you're going to do concentrated curls and with a heavy dumbbell, and try to bring your fist to your forearm. Stop the range of motion short of using your bicep (elbow locked), and repeat. I find that after 4 sets of 8-10, my forearms are screaming. Deads without straps can also build up a great deal of forearm strength as well as hand strength, but make sure to use at least chalk or you'll tear your calluses open every time.
My .02c
yeah halfwit I have been doing the curls but I haven't seen that good of results from it. I guess I'm inpatient. I am going to put a whole fore arm work out together. The curls and reverse curls don't seem to give me the results I need. I use gloves most of the time that saves my hands a little bit. All the gyms that I have been to complain when I bust the chalk out
. I go to the gyms that are open 24 hrs a day because I like to go at different times(late hours). And when I want to push my self I don't want people in there so I can yell and grunt. Most the people go there and work out for 20-30 mins lightly and then talk for a hour. I guess they just like to tell there friends they work out.
halfwit
I like turtles.
yeah halfwit I have been doing the curls but I haven't seen that good of results from it. I guess I'm inpatient. I am going to put a whole fore arm work out together. The curls and reverse curls don't seem to give me the results I need. I use gloves most of the time that saves my hands a little bit. All the gyms that I have been to complain when I bust the chalk out
I totally understand about the gym thing as my favorite dungeon closed down and I'm looking at joining one of those 24-hour fitness centers myself. Out of curiosity, are you doing forearms AFTER biceps? I like to do bi's first which kind of pre-exhausts my forearms, then move to the isolation exercises. I have to say I love the invention of the mp3 player/smart phone. When the gabby gabberton's head my way, I just put on the mean face and crank the volume.
SLIMSHADY99
New member
I know my mp3 is gold.I try not to even make buddys in the gym. Last time I did that I started to do way to much bull shiting myself. Now I go off hours and keep to my self with my mp3 blasting. I just really started doing a forearm routine, I never used to untill i notice my fore arm was to small for my bicept. I have no set routine i am all ways mixing verything up. Just depends on how I feel that day. I just make sure I do every body grop once a week. And sometimes i will do a full work out at the end of the week. My trouble areas are fore arms and calfs.
meloyelo7337
FNG
standing , hold a dumbbell to your side fingers facing your leg and just roll your fist inwards bring the weight up...its a small movement .... hold weight up for a second let weight down and then repeat. i do for 7 sets 2 times a week (no specific time....just when i feel they need it) got great results from it.
halfwit
I like turtles.
Oh man, calves. Scariest muscle for me while on cycle - I sometimes get pumps so bad I can barely walk to the car after doing platform calf raises with heavy weight. Like forearms, I think calf muscles are another muscle group that screams dedication as the kids only focus on chest and biceps.
SLIMSHADY99
New member
Thanks! I will try it. Anything to change up my simple routine!
SLIMSHADY99
New member
I have done calves and squats up stairs in my weight room and then right after I ran down the stairs And fell down clutching the rail because my legs cramped up!dam it hurt. I hate doing calves and forearms but I have to. It sucks when you have a nice size body and then you have chicken legs and stick forearms!
halfwit
I like turtles.
I have done calves and squats up stairs in my weight room and then right after I ran down the stairs And fell down clutching the rail because my legs cramped up!dam it hurt. I hate doing calves and forearms but I have to. It sucks when you have a nice size body and then you have chicken legs and stick forearms!
Haha, I hear you. It really sucks when you're tall so you have to work 2x as hard to get those long ass muscles to LOOK good. Being strong is one thing, but looking the part is another unfortunately.
SLIMSHADY99
New member
Haha, I hear you. It really sucks when you're tall so you have to work 2x as hard to get those long ass muscles to LOOK good. Being strong is one thing, but looking the part is another unfortunately.
Yeah I am 6' and when I started lifting hard. I was 150-160 basically a string bean. It was complete misery to lift weights. My trainer was a 360lb beast that takes a ton of black market supplements (wink wink). He would push me to the brink of tears every day. But it worked out good and I got results super fast. But he never wanted to work calves,fore arms or even legs.
SLIMSHADY99
New member
Just put together a insane fore arm work out like I'm tiring to do and put a lot of effort into that muscle. That's why I posted this thread. I like to see what every one else is doing and put it together in one work out.
mnmvilla2002
New member
FatGRIPZ !!!
