[Canon]

Can someone give me some good exercises for the biceps and forearms. For the biceps I do 21's ,hammer curls, and wall curls ,are these pretty good exercises for building biceps and also, can you give me some exercises for building the forearms

[weezyfbaby]

you could do reverse curls, and forearm curls, wrist rollers watch vid. YouTube - Fat Bar Wrist Roller Forearm Exercise,

those for forearm^

the bicep excersises you said were good, but id suggest doing 15's instead of 7,7,7 do 5,5,5 build more strength an size at least it worked that way for me another excersise would be preacher curls.

[mabo]

As mentioned wrist rollers are great for forearm mass, as well wrist curls, reverse curls, plate curls, thick bar work, plate pinching etc.

Great exercise for biceps, forearms and to an extent anterior deltoids is cheat hammer curls using 2 dumbbells at once. In a sense it's as much a power clean variant as it is a variety of curl.

Use plenty of hips and leg drive on the way up, with a reasonably controlled eccentric phase. In the top position your arms will be in a similar position to when you catch the bar in a power clean - almost like you're ready to press them overhead.

The key is to use your biceps the whole way through the movement, rather than there being a notable separation between leg drive and biceps activation.

Give them a try and see what you think.

[Beefcake]

Cosign with Mabo. Also try a farmer's walk. It's a strongman exercise used for grip and foreamr strengthening.

[GG1]

biceps- spider curls, 90 degree curls (on reverse preacher bench),barbell curls, alternate dumbell curls

forearms- static pullup holds(works for me anyway), farmers walk, behind back barbell wrist curls, reverse curls

[QuinnBW]

doing pullups also does it for the forearms... all the way up and then all the way down slowly really will test your grip

[projekt0]

as quinn said pullups are really good and also pullups with your fingertips

[ACEPLUMBING]

Originally Posted by Canon

Can someone give me some good exercises for the biceps and forearms. For the biceps I do 21's ,hammer curls, and wall curls ,are these pretty good exercises for building biceps and also, can you give me some exercises for building the forearms

plain old bb curls,db curls and hammer curls 5 x 10 with good weight so you can do 10 reps...plus u gotta do back and chest and triceps and squats and dead lifts too..and wank ur willy to keep ur test high..lol

[chrispghmuscle]

crush beer cans in your hand,, couple cases a day will build you up nicely,,,lol,, j/k everyone above covered it nicely,,

Mabo I like your very detailed description,,, very nice

Chris