[wato20]

hi all need sum advice wat exercises would u suggest to get massive forearms? i feel mines are letting down the rest of my arm!

[skywalker]

When training biceps, add a few sets of Reverse Barbell Curls with the EZ Bar and Cable Curls with the Rope.

[fahad]

may b u dont have thick bones and thats just genetics....but u can defently stimulate your forearms adding hammer curls and wrist curls will help.....

[Diesel]

Originally Posted by wato20

hi all need sum advice wat exercises would u suggest to get massive forearms? i feel mines are letting down the rest of my arm!

you can do forearm extensions or curls. doing back movements with no straps will also help them, especially deadlifts. everything else everyone said above is also great. I think you would be better off doing back movements with no straps and then right after back do forearm extensions or curls. try them all and see what happens, everyone is different. and yes, genetics do play a roll.

[insano]

Originally Posted by fahad

may b u dont have thick bones and thats just genetics....but u can defently stimulate your forearms adding hammer curls and wrist curls will help.....

Very tru... forearms remind me of calves. Your either born with 18inch calves or you hav to bust ur ass to get em to grow 1 centimetre. extra masturbation could always help?

[Nothin' but a peanut!!]

seated heavy barbell wrist curls
hammer curls
reverse barbell curls
keep going on every set until you cant even hold the bar in your fingertips
i used to superset wrist curls and wrist extns. with barbells before and they felt alright

[shorty]

supinating grips on different curls help but for me i do 9 sets of bob chicks forearm training

[serbmarko]

:rofl2: jerking off!!!!

[jornT]

Thin bones is supposed to be good right? Like with your waist. Tiny bones means that the place where your watch is is tiny and it makes it look like your forearms (the part closer to your elbow) is looking bigger.

[Ironslave]

I find a lot of grip work is great for forearms, heavy hand grippers, pinch grip farmers walks, pinch gripping dumbells, etc.

[slyizlegend]

Thin bones really got nothing to do with it. I've got thin bones and a lot of folks are astounded by the size and shape of my forearms. It's about the muscle. My forearms grow already when I just look at a barbell.
It's exactly the opposite with my calfs. My calfs just WILL NOT grow. It's really weird because my upper legs are very massive. If I train them extremily heavy they even get too big compared to my upper body.

from my own experience it has nothing to do with thin/thick bones. It's all about musclebellies

[Rocky]

Try wrist raises aswell. Put a small amount of weight on one end of a dumbell and grip the other end of the dumbell tightly with the weight in front of you. Keeping you arms stationary at your sides, raise the weighted end of the dumbell up as high as you can just using the muscles in your wrists and forarms. Do this with the weight behind your wrists aswell - really get a good burn with higher reps!

[canablistic_Turnip]

Here are some exercises

Wrist curl barbell
http://www.physicallytrained.com/fm2...wrist-curl.PNG

Reverse wrist curll



Dumbell wrist curl


Seated reverse dumbell curl
[IMG]http://www.bodybuilder.dk/web/Images/Exercise%20Pictures%20Modifyed/Seated%20dumbbell%20reverse%20wrist%20curl%20Finis hB.jpg
[/IMG]

Standing reverse forarm curl


Preacher reverse forearm curl


Wrist curl exerciser



Bench reverese wrist curls


Standing wrist curl




Use hand grippers



Thors hammer


This can also be done to the front and reverse

I hope this can help you get started there is so many variations on the above exercises that I know of I could write my own book!