[CALIBBER]

hey guys
I was wondering, do you guys train with dirct exerises like bb wrist curls or do you guys just use indirct forearm training? i.e. getting you forearm workout during a bb curls.

thanx

[CJU]

i do specific wrist ones. i really like how tight my forearms feels after a good forearm direct workout. always do them last, though.

[Diesel]

For the most part I just rely on back exercises to do the trick. I'll do direct movements if I feel (for whatever reason) that my forearms werent hit good that day.

[Ironslave]

I use COC hand grippers a lot, also ill do a couple sets a few times a week, forearms recover pretty quick and respond to a lot of frequency (insert some lame masterbation joke here )

[_bruce_]

I train them standing and try to go as heavy as I can in the 15-30 rep range. but watch out if your forearms get really strong - it can take away from your bicep training if you aren't cautious.

[rugger85]

I exercise them both standing and sitting, and not just curls. I like wrist rollers, which you can buy online or just make at home. I also like lever wrist curls. Now, for these you either have to have a non-preloaded dumbbell or an apparatus that you can buy online. I also like using hand grippers. I like the ones you can buy at any old sports store for long trips or if I just want to increases the blood flow to my forearms with HIGH reps (like 100-150 straight, no breaks). I also use the Captain of Crush handgrippers. I can close the #2 about 5-6 times.

[tim290280]

Grip isn't necessarily related to forearms, though there is some crossover.

So you need to train grip and forearms. I feel that unless you are lucky you really should have to train forearms to get size in them. Thick bar wrist rollers are my favourite. For grip I have started using thick bar rows and chins, some plate holds (not consistent with those), and COC gripping.

[MaKaVeLi]

personally I don't do any specific exercises for forearms because I'm happy with their size but tim's right, grip strength isn't necessarily related to forearms because my grip isn't all that great coz I can't deadlift more than 140kgs without using straps... so depending on whether you want to get your forearms bigger, or your grip strength stronger you should approach your forearm training correspondingly

[rugger85]

Absolutely right! If you want forearm size, then do the basics and the lever wrist curls. Grippers can help if you want to make them more vascular. Beyond that, grip strength and big forearms are mistaken far too often. Why do you think so many bodybuilders use straps in the first place. I've tried them and I HATE them. I have a damn good grip and some okay forearms, but most of the bodybuilders I know have bigger forearms than me. But I like to train for both. Big forearms look nice sticking out of a T-shirt, but grip strength is awesome because it can help your lifting on other bodyparts

[BigBen]

i usually dont do specific ones, but if i do ist wrist curls and reverse wrist curls with a lighteer weight and get the blood pumping like crazy!

[MexicanMuscle]

well i work with specific ones, and do them on shoulder, simply to target them better. it does leave a very tight feeling on the forearm and thats just more motivation.

[Fry]

Used to do them. But found they grew more when I stopped trainning them directly. (Guess the exercises in my workout were stimulating them afterall)

[Nothin' but a peanut!!]

hy mate it hink people should train forearms i dont o them all the time only occcasionally with reverse curls sometimes hammer curls and wrist curls

[Lineski]

Starting out training when I weighed 145lbs (YIKES!) I had forearms that completely dwarfed my upper arms, calves, thighs, etc...lol, due to playing baseball for 17 years of my life. Swinging a bat 300 times a day seemed to be pretty damn good for building forearms over the years, as did golf when I took that up. So needless to say, I don't train them seperately but if I were I would prefer this ol' fashion exercise:
-Tie a rope to a small pole, hang a dumbell or weight from the end, hold the pole in front of you with the rope and weight dangling. Do continuous wrist curls up and down so the rope wraps around the pole, raising the weight. When it gets to the top lower it in a controlled manner and then bring the weight back up curling your wrists in the other direction...2-3 sets and your forearms will be on fire!

Oh, and make sure to visit the adult section at least 2x a week.