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Thread: Forearm building

  1. #1
    Wannabebig Member
    Join Date
    Dec 2005

    Forearm building

    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?

  2. #2
    SFW! drew's Avatar
    Join Date
    May 2003
    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

  3. #3
    Cock-Diesel Bound Optimum08's Avatar
    Join Date
    Jun 2003
    Afternoon Delight
    look at the articles on maki just wrote one called the WBB Toolbox and it has a great forearm exercise in is the link:
    Last edited by Optimum08; 01-15-2006 at 10:43 AM.
    Status: Cutting...Heavily

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  4. #4
    Join Date
    Aug 2004
    Chin-ups and Pull-ups, followed by deadlifts and BB Rows with a pronated grip.
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    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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  5. #5
    Senior Member Canadian Crippler's Avatar
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    Apr 2004
    The Pavilion
    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

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

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  6. #6
    Senior Member TechMetalMan's Avatar
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    Dec 2005
    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 04:13 PM.

  7. #7
    Senior Member cphafner's Avatar
    Join Date
    Apr 2003
    The Big Apple
    Deadlifts, static hold, and grippers.
    Last edited by cphafner; 01-15-2006 at 05:31 PM.
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  8. #8
    Senior Member KevinStarke's Avatar
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    Jun 2005
    Burlington, VT
    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.

  9. #9
    Go Heels! MixmasterNash's Avatar
    Join Date
    Feb 2003
    Chapel Hill, NC
    Building muscle: Any non-isometric work like reverse curls and grippers
    Strength: static holds and farmers walks

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John


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