Wat are the best exercises to build forearm muscle and strength. I've been doing those lifts with my wrists where my elbows are at 90 degrees and my forearms are straight laying on my legs. Im just wondering if there is anything else, or anything better?
Deadlifts are great forearm builders. I have 14" forearms and get all of my forearm work from deadlifts.
You can also try wrist rollers and wrist flexion/extension with a barbell.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
look at the articles on wannabebig.com maki just wrote one called the WBB Toolbox and it has a great forearm exercise in there...here is the link: http://www.wannabebig.com/article.php?articleid=248
Last edited by Optimum08; 01-15-2006 at 09:43 AM.
"Squats make the ghetto booty"-Me
"No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
"Reach for some self discipline."-Holto
Chin-ups and Pull-ups, followed by deadlifts and BB Rows with a pronated grip.
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prepare yourself, because it's a big training
Turnin nothin into somethin, is God work
And you get nothin without struggle and hard work
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My forearms have beefed up noticably from Reverse BB Curls (now Reverse EZ-Bar Preachers) and Behind The Back Wrist Curls.
"I added some db curls with the pink weights for a bit of a burn." - Rookiebldr
"im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas
"had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth
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You can try the Zottman Curl
Curl two dumbbells like any other bicep curl then while they are at the top of the motion (biceps contracted) move your palms outward to face away from you then bring the hands down and to your sides. Does mostly bicep but also develops your forearms.
Last edited by TechMetalMan; 01-15-2006 at 03:13 PM.
Deadlifts, static hold, and grippers.
Last edited by cphafner; 01-15-2006 at 04:31 PM.
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"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
Anything involving you keeping a tight grip will build your forearms really. For direct work i've found reverse curls, wrist curls and gripper work has hit my forearms real hard, closing in on 14" now.
Pitiful Bench-Jockey for life
Building muscle: Any non-isometric work like reverse curls and grippers
Strength: static holds and farmers walks