Forearm exercises?

Hi there

I am having a problem with building my forearms, i know a few exercises that i have been doing for a while now but they seem ineffective. Anyone with any good exercises for forearms please help!!!

reverse grip ez bar extensions and behind the back wrist curls

Behind the back wrist curls are the best. And don't underestimate the power of conventional wrist curls if done correctly.

Which way do your palms face for behind the back curls?

palms face away from my body y?

Yip i do those

Stick to the thicker bar when doing curls etc or whatever exercise you doing that you can end up using the thicker bar as opposed to the thinner one....it places more strain on the forearms. I do lunges with dumbells...by the time Im finished a set my forearms are pumped.

i havent felt the burn in my forearms in a while...

Dont use wrist wraps,you will find when training back,biceps your forearms will get a really good pump..

Fore-arms take constant work. Dont ever neglect them and you'll get results.
Some people warned me to lay off the forearm work a bit cause they're getting too big?!?!? No such thing! :laugh:

I'll give you my routine done directly after Biceps:
With all these dont let go of the tension once established or your forarms might get injured.
Use as heavy as you can but dont slip on form.

1. Dumbell curls(hammer grip) across the chest.
2. Dumbell curls(hammer grip).
3. EZ-bar reverse grip close as well as wide.
4. At the Standing cable curl turn around with the stack be hind you - reverse curls with reverse wrist curls.
5. At the seated rows, use a singehand grip, brace your forarms against your legs and curl inwards. These and the next work best with drop sets.
6. Same as above, just use the curl bar and use both hands.
7. Standing, at the tricep press down, use a sngle hand grip, brace yor forarm horizontilly and curl downwards.

I dont do too many sets of each and i dont do all in one session either.
But, i go all out heavy.
Each of these hit the forearm in a slightly different way. You'll soon feel the difference and can then selectively add size where you need it most.
Eg. Mine was lagging closer to my wrist so the seated, curl BAR hit that spot best.

Your forearms will ache hectically from the pump during especially the dropsets - dont stop!
After your set you must keep your hand moving or risk cramping up!
If you dont feel pain like this, youre not training them hard enough and they wont grow.

i dont use anything, bare hands bro...

U do all of this after u have just trained biceps?? Yas like bro thats intense!