[betoasphyxiation46]

what would be a good workout to build mass on the forearms???

and also whats the best workout for the rear shoulders?

[nickyjuan]

for forearms-reverse barbell curls,hammer curls, barbell wrist curls, behind the back wrist curls.

for delts bentover lateral raise.

[projekt0]

i find that if u do pullups with your finger tips that it builds your forearms white well. my forearms are still small but i remember when they used to be the same size as a lot of my friends and now my forearms are almost twice theirs.

[Beefcake]

Do a Thor's Hammer set of 200 reps each side. You'll need a fire extinguisher to use your forearms for a week.

[GG1]

^ wth is a thors hammer set lol

[Beefcake]

Take a 20lb dumbell and unscrew one side of it so there's a 10lb plate on just one side. Twist your wrist from side to side until the set is over. I do arrond 200, you can do like 100.

[GG1]

lol im sooo gonna try that

[mabo]

Some good forearm exercises:

- Wrist curls - dumbbell and barbell, over the knee/bench and standing
- Wrist roller - supported and unsupported, different diameters, both directions
- Sledge hammer levering - ulnar and radial deviation, pronation and supination
- plate pinching - 2 hands and 1 hand, vary the width
- plate curls + plate wrist curls - grab a plate from the top and perform a curl
- finger curls - dumbbell and barbell, curl your wrist at the top of the movement if you like
- one hand deadlifts
- thick dumbbell deadlifts, rows and curls
- Card tearing - if you can't afford cards fold some newspaper up and tear that. Great for the fingers and wrists.

Pick a few to train at time, get good at them then cycle through to another exercise. Single best exercise for forearm bulk is wrist rolling, in my opinion.

[ACEPLUMBING]

forearms-hammer curls
rear delts-bent over laterals

[monkeybiker]

I think the wrist roller is about the best forearm exercise you will find.

[TylerDurden389]

This is a great forearm exercise you won't see in any magazines. Take two relatively light dumbells (usually the weight you would use to do reverse dumbell wrist curls) and get into the typical seated position with the dumbells hanging off your knees. However, instead of doing a reverse wrist curl or a regular wrist curl, you're going to TWIST the dumbells as far as you can in both directions. Slowly, of course so as to not injure your wrists.

Twist your wrists continuously for 25 reps. I do 4 sets and do this last in my forearm workout for 2 reasons. 1) This exercise works BOTH the forearm extensors and the forearm flexors at the same time, and 2) It's a great way to real bang out the end of your workout.

The pump you'll feel in forearms after doing this is great. You'll feel it from the wrist to the elbow. Makes ya feel like Popeye or something.

[Beefcake]

^that's basically a Thor's Hammer, just seated. Mine you can do standing.