Bigger forearms?

[JEDI]

I dont mean popeye size, but i would like to increase forearm size.

i do hammer curls. i read it was good for building forearms (in addition to biceps). i thought SWEET... killing 2 birds at once. no such luck. biceps are bigger, but forearms are not.

so what other excercises should i do?

 

[KoolDrew]

Deadlift.

 

[SociallyChallenged]

Look into grip trainers. Really though, have you reached all your other major goals that you now have to focus on your forearms? Seems like it would be low on the scale of importance.

 

[thespeakerbox]

wrist curls. Curl a BB behind your back style, a standard in front or get some captains of crush grippers.

 

[presidentender]

Get a real hammer. A sledge hammer. Google for "sledgehammer training," or "bending nails." It can be a beastly workout, the hammer thing, and learning to bend things requires grip, too.

 

[imported_Imp]

Wrist curls: both front and back. I saw much progress when I was only doing back (palm face up), but once I did both, they exploded. Oh, and if you can find some of those resistance band things, they look like "A"s.

 

[Deeko]

Wrist curls, reverse curls, hammer curls. Also, any of the big lifts that rely on grip strength like deadlifts, pullups, rows. I find deadlifts and dumbbell rows hits my forearms the hardest. Also get some grip trainers like Captains of Crush or Heavy Grippers.

 

[Red Dawn]

I find one armed Preacher Curls hit my forearms hard, especially if you do them slowly.

 

[BW86]

hammer curls and reverse curls work for me

 

[Special K]

There may not be much you can do about it. I have done heavy deadlifts, shrugs, and static holds all without straps for several years and my forearms haven't grown much, despite me making large gains in strength in these movements, and despite adding muscle elsewhere to my body.

 

[Packie]

My gym has a stick with a chain you can attach a weight to. Roll the stick up and it kills my wrists.

 

[ubercaffeinated]

Originally posted by: Packie
My gym has a stick with a chain you can attach a weight to. Roll the stick up and it kills my wrists.

This.

edit: and i think Packie meant forearms.

 

[EvilYoda]

M&F had a section on forearms recently (they do it every now and then), that give a few of the usual examples. You shouldn't need to isolate your forearms though - any exercise where your grip is the limiting factor will force them to grow. KoolDrew said "deadlift", which might sound odd, but that's exactly why he said it - you'll hit a point if your wrists and grip aren't strong enough, even if your back and legs can handle more.

 

[CKent]

<--

Originally posted by: KoolDrew
Deadlift.

This

 

[M0oG0oGaiPan]

Deadlifts seriously works the forearms like no other. Violent masturbation comes in second.

 

[dakels]

I play lots of Tennis

Not that anyone would play tennis just to get bigger forearms, but it does strengthen your forearms due to a lot of wrist movement.

 

[cw42]

Originally posted by: M0oG0oGaiPan
Deadlifts seriously works the forearms like no other. Violent masturbation comes in second.