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Thread: Forearms

  1. #1
    Wannabebig Member
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    Forearms

    I got some 20lbs dumbbells. What exercises can I do at home to build my forearms?

    Here is what I came up with:

    Seated Dumbbell Palms-Up Wrist Curl
    2x10, each arm

    Seated One-Arm Dumbbell Palms-Down Wrist Curl
    2x10, each arm

    Standing Dumbbell Reverse Curl
    2x10, each arm

  2. #2
    Banned Reinier's Avatar
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    Muscle growth is very much a full body thing. what else are you doing? i take it your not training only your forearms

  3. #3
    Wannabebig Member
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    Right now, im just doing HIIT to cut the body fat.

  4. #4
    Skinny not scronny Stabber's Avatar
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    forearms are hard to train on some people (like me). Grab an ezcurl bar. Start off with 20 pounds. Let the bar roll to the ends of your fingers, roll it back in your hand...then curl with your *wrists*. You should feel the burn in your forearms.

    Nothing else is working for me but this
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  5. #5
    100% Natural harryhoudini66's Avatar
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    I realize it is one of those forbidden devices but the Forearm Blaster worked great for me. However, when it comes to my calves and forearms I am one of those people that can develop them real easily. I am Popeye the sailor man! Toot! toot!

  6. #6
    Banned Praetorian's Avatar
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    after doing seated rows or rows i get this one hell of a freakish pump in my forearms. maybe you could try that.

  7. #7
    What ChrisH's Avatar
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    Static holds are good... But since you only have 20lb dbs, you could try doing some chinups. Chinups gave me pretty good forearms for my age etc.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


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  8. #8
    Banned Berserker's Avatar
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    Kneel in on the side of your bench and lay your arm arcoss the pad. Lock it in with your body. Do wrist curls and reverse wrist curls. But your gonna need more weight. Maybe not starting out on the reverse wrist curl. But your gonna need more weight for everything anyways

  9. #9
    Senior Member unshift's Avatar
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    Originally posted by ChrisH
    Static holds are good...
    what IS a static hold? i googled and found nothing.

    i'm looking to train my forearms because i need to use straps when i DL and shrug and whatnot. i can't go without because they really tear up my wrists and being a computer programmer, i have carpal tunnel anyway

  10. #10
    Of the driver ilk
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    Gradually work into working the forearms directly. I did not, and now have inflammation of my tendons (its either that or cancer), due to stressing them so much all at once. So ease into it.
    "42"

  11. #11
    Senior Member Bruteman's Avatar
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    Try doing False Reverse Grip Curls. That's where you keep your thumb on the same side as the rest of your fingers, palms down and curl. It helped my grip a lot.
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  12. #12
    Still Plugging Away -TIM-'s Avatar
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    I would increase the number of reps you're doing per set. Forearms get a workout day in and day out so you really need to exert them vigorously. I would add a third set (eventually a fourth) and go to failure on your last set of your final exercise.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

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