[Dignan]

I'm new to weightlifting and am pretty small in general but my forearms particularly need work. I'm not sure where to even begin though. What are some good forearm workouts that I can do?

[betoasphyxiation46]

well many of the bicep exercises work the forearms. but you can try these

reverse curl
wrist curls
hammer curl

[aleksandar]

a good one is put towels on each side of the chin up bar, grab the towles and do chin ups. your forearms will give way before anything else

[monkeybiker]

Try not to use gloves or straps when lifting so your grip will have to work hard.

A good exersize for the forearms is a wrist roller. It is a large tube with a rope hanging from it. You hook weights to the end and turn the roller.

Cable Roller Wrist Extension

[Mygeeto]

wanking is NOT a forearm exersize either

[TylerDurden389]

HA!! Good one Mygeeto. A good exercise *for me* which I always tell people about is what I call Dumbell twists. Grab two relatively light dumbells and sit in a position like you would do reverse dumbell wrist curls. Wrists dangling off the edge of your knees.

However instead of doing wrist curls, you twist the dumbells by twisting your wrists in each direction, back and forth. Basically, instead of doing wrist curls, your switching your wrist position from reverse wrist curl, to regular wrist curl, without doing any wrist curls at all.

I've never seen this exercise in any book or magazine, I got the idea one day and it's become part of my routine. The pump you get is great because it works both muscles in the forearms. Heck, I even get a pump in my wrists. By the time I'm done with my 4 sets, my entire forearms are pumped from elbow to wrist. I feel like Popeye.

Anyway, just remember to go light at first so you don't risk hurting your wrists.

[Beefcake]

Try towel curling. Put a towel through a plate or arround a handle of a dumbell and curl it hammer style and turn it out as you come up. Be sure to turn it to both sides so you don't get one side over devloped lol

[GG1]

a few things that worked for my forearms are reverse curls, behind back barbell wrist curls, and pull up holds...

basically just hang from the pull up bar as long as you can till your forearms give out..

they will give you a hellish pump

[Dignan]

Thanks for all the help guys.

[YM123]

deadlifts!!!

[Mr. Castro]

Buy Hand Grippers.

[mabo]

Deadlifting and grippers alone wont give you big forearms unless you're already genetically gifted in that area. There's more to your forearm than just your finger flexors.

[Beefcake]

Something I've also found to work in the past is a Farmer's Walk, maybe you've heard of it. Incase you haven't, it's where you grab a heavy weight and hold it loose at your sides concentrating on your grip on the handle and hold it for just as long as you can and only put it down a few second before failure. Depending on how strong you already are, go as heavy as you can hold for about 45 seconds, after 30, trust me, your forearms will start to feel it. You add the walking in later when you've built enough strength. Hope this helps and good luck.

[Canon]

WHEN YOU WORKOUT YOU CAN ALSO GRIP THE BAR REAL TIGHT AND THAT SHOULD ALSO HELP OUT THE FOREARM.