go to the hardware store, cut yourself a peice of 2" PBC pipe about a foot long. get about 5 feet of this rope, drill a hole dead smack in the middle of the pipe, stick the rope thru tie a knot and burn one end. buy a little snap hook for 35 cents, tie it to the other end of the rope and burn that end. 10lbs weight hooked on there, arms straight out, curl that bitch one set forward all the way up, then backwards all the way up. thats one set. That shit will build your forarms better than anything out there, and the best part about it is that it cost a total of about $1.50 from your local hardware store.