[WayOfLife]

I think that many people overlook or simply forget about the Forearms. What do you guys do to build your forearms?? Mainly, how many sets and what excercises?

[rkl0165]

Originally Posted by WayOfLife

I think that many people overlook or simply forget about the Forearms. What do you guys do to build your forearms?? Mainly, how many sets and what excercises?

I hit my forearms doing hammer curls ..kills 'em and they hurt all day the next 2 days..also when I do heavy dumbbell press (100+ lbs) it hits them hard..but you can do specific forearm exercises like hold a weighted barbell behind u and do wrist curls..or hold a dumbell in your grip with ur wrist on your knee ( u gotta sit for this) and raise your wrist up as many reps as u can..if u like pain u will love doing these..

[Mygeeto]

Reverse barbell curls and reverse cable curls (done one arm at a time)

barbell curls: 2 sets of 10 reps, 1 set of 15, 1 set of 12
cable curls: 3 sets per arm, 15 reps

[WayOfLife]

thx guys, ima keep on em!

[kenney]

scoot curls and hammer curls

[iron bar]

i spank the monkey thrice daily my forearms are fine

[rkl0165]

Originally Posted by iron bar

i spank the monkey thrice daily my forearms are fine

that's the way to build 'em!

[roccodart440]

Deadlifts with no straps and bicep hammer curls seem to be enough for me.

[TylerDurden389]

I do an exercise that I've never seen in any magazine, but the pump is great because not only does it pump both the flexor muscles and the extensor muscles, it gets blood flowing to your entire forearm from wrist to elbow. I feel like popeye after doing 4 sets of these. My forearms from wrist to elbow are bigger when they are pumped from this exercise.

Ok, sit down on a chair or bench with 2 light dumbells in your hands. Rest your forearms on your knees and let your wrists hang off the ends so they can move freely. Now, slowly, in a controlled motion, twist your wrists as much as possible. Turn your wrists until your palms are facing up, then turn them until they are facing down. That's one repetition.

Do a higher number of reps for this exercise since it's difficult to go heavy and do less reps. I do 4 sets of 25 reps for an even 100. Remember to use light weights at first because you can hurt your wrists if you try this with heavy weight. I would say start with 10-15 pounders at first just so your forearms get used to the exercise.