best forearm exercises

Middway through my cycle and my forearms are falling behind.What do you guys recon are the best exercises for them ...i work out at home so only dumbells and barbells ie no machines !!

hammers, reverse curls, those little wrist curls reverse and regular.. Be creative

Reverse curls are my favourite

Not having a girlfriend also works wonders :whistle:

Killface wrote: Reverse curls are my favourite

Not having a girlfriend also works wonders :whistle:

You must be a bit lopsided !! :S

Do you actually train forearms???

I find straight bar curls work mine enough

VonD wrote: Do you actually train forearms???

Same here...The smaller the forearm the bigger the bicep, but only in a certain size.

iMan wrote:

VonD wrote: Do you actually train forearms???

Same here...The smaller the forearm the bigger the bicep, but only in a certain size.

You will NEVER have big arms if you dont do Hammers. The Brachialis is big and you are neglecting it.
That should take care of the upper forearm.
If you then dont train the bottom the will look lobsided.

jackrabbit1 wrote:

iMan wrote:

VonD wrote: Do you actually train forearms???

Same here...The smaller the forearm the bigger the bicep, but only in a certain size.

You will NEVER have big arms if you dont do Hammers. The Brachialis is big and you are neglecting it.
That should take care of the upper forearm.
If you then dont train the bottom the will look lobsided.

I do hammers, I just do not do exercises individually for forearms

jackrabbit1 wrote:

iMan wrote:

VonD wrote: Do you actually train forearms???

Same here...The smaller the forearm the bigger the bicep, but only in a certain size.

You will NEVER have big arms if you dont do Hammers. The Brachialis is big and you are neglecting it.
That should take care of the upper forearm.
If you then dont train the bottom the will look lobsided.

Hey JR

Where in your workout would hammers be most ideal to do, first or near the end? I usually do wrist curls on my back day. Forearms are lagging behind. Should I hit both muscles twice a week? Reason I'm asking is seeing as ur arms are used daily won't that lead to over training them?

i hit forearms at the end.. if you blow them early in you won't be able to grip shit.. found that out the hard way.....

CHAPEL wrote: i hit forearms at the end.. if you blow them early in you won't be able to grip shit.. found that out the hard way.....

Yeah I figured that. I do the wrist curls after back. Will substitute my dumbell curls for hammers near the end of bicep/tricep workout. You suggest a heavier or light weight for hammers? I was thinking heavy for about 6 reps?

heavy as you can go while still maintaining form.. there is no point if your elbow kicks out and it just turns into a molested tricep kick back shrug sort of motion.. Think there is a video of deadgoat preforming one of those on here somewhere

:lol:

VonD wrote: Do you actually train forearms???

Training forearms will help with strength for all other exercises! think about trying to do 60kg incline press with measly little forearms opposed to having solid strong ones!
I know most guys on here are bodybuilders but it really makes me laugh when I see massive guys struggling to grip a bar or press a decent weight because he cant support the bar due to lacking forearms!

Plus when wearing shirts that cover your upper arms, guys judge you on your forearm size!!

Novice! wrote:

VonD wrote: Do you actually train forearms???

Training forearms will help with strength for all other exercises! think about trying to do 60kg incline press with measly little forearms opposed to having solid strong ones!
I know most guys on here are bodybuilders but it really makes me laugh when I see massive guys struggling to grip a bar or press a decent weight because he cant support the bar due to lacking forearms!

Plus when wearing shirts that cover your upper arms, guys judge you on your forearm size!!

Still don't see a need to isolate them, curls will build them (ez bar to a lesser extent)

Juice wrote:

Novice! wrote:

VonD wrote: Do you actually train forearms???

Training forearms will help with strength for all other exercises! think about trying to do 60kg incline press with measly little forearms opposed to having solid strong ones!
I know most guys on here are bodybuilders but it really makes me laugh when I see massive guys struggling to grip a bar or press a decent weight because he cant support the bar due to lacking forearms!

Plus when wearing shirts that cover your upper arms, guys judge you on your forearm size!!

Still don't see a need to isolate them, curls will build them (ez bar to a lesser extent)

If you are one of the lucky ones with big forearms then you dont have to worry. If not i promise you they look shit.
It doesnt take much to get them to grow - nail sone reverse grip curles and wrist curles at the end of arm day - at least. The Hammers work them as well. Forearm/Bi tie ins MAKE the arm. Without a big Brachialis your arm will stay small.

CHAPEL wrote: heavy as you can go while still maintaining form.. there is no point if your elbow kicks out and it just turns into a molested tricep kick back shrug sort of motion.. Think there is a video of deadgoat preforming one of those on here somewhere

Lol potatoes gon' potate

I sit on the floor , with a small bench doing Palms-Down Wrist Curl and palms up wrist curls. using dumbells.

Then swop over to reverse behind the back with a barbell....like 20kg - 30 ..until failure

jackrabbit1 wrote: If you are one of the lucky ones with big forearms then you dont have to worry. If not i promise you they look shit. It doesnt take much to get them to grow - nail sone reverse grip curles and wrist curles at the end of arm day - at least. The Hammers work them as well. Forearm/Bi tie ins MAKE the arm. Without a big Brachialis your arm will stay small.

Well it can't hurt to try, i'll give those wrist curls a go at the end of my chest and biceps day for a few weeks