What is the best way to get large forearms? I did regular wrist curls with dumbbells for about 2 months, varying between one day doing four sets of low reps (5) and another doing high (10) but never got much size out of it. I was doing 50s for 10 reps and 60s for 5.
Then, I switched to reverse wrist curls and i had to lower the weight a lot. I injured myself with just an OLY bar about two weeks ago. Its healed up now and i want to start again.
anyway, my forearms are way too small - how do i train em
Pinwheels seem to do the job for me. I use straps on deads/rack pulls because I’m not going to let my grip limit back movements! Am I fuck pulling 500+ overhand, maybe my grip is piss weak though. In fact I use straps on pinwheels following a great tip from C_C. Helped a shitload.
I feel standard barbell kurls alot in my forearms. On top of that, I like finger kurls done standing with a barbell, going as heavy as possible. Reverse kurls without deloading at the top (can be done with cables) are pretty fun too. Otherwise, make sure to be doing lots of heavy back work. Maybe throw in some fat bar work, but this stuff alone should do a decent job. Obviously genetics play a large role as well, but don’t let that potentially hold you back.
try farmer walks, just walk back and forth in the gym with heavy ass dumbbells. Throw heavy walking lunges into your legs days and really squeeze the weights. Try reverse cable curls with your hands close together on a straight bar, reverse curls, zottoman curls, heavy shrugs work but heavy weights for lifts in which you are pulling will help. If available try a fat bar or using towels for pullups
I’m finding as my bodyweight and lifts increase, just setting up and tearing down for an exercise is becoming a workout in and of itself.
For example, grabbing 10 plates for 495# rack pulls. My gym has the ‘old style’ plates that are solid, and I end up pinch gripping them (one in each hand). Same for squats. Grabbing heavly db’s for db rows and various presses. Not using straps as long as possible for a given exercise. Hanging from a rack for leg lifts or chins.
All this extra work here and there, 5-6 days a week, adds up as those weights go up!
[quote]mr popular wrote:
How are you guys ignoring the fact that the OP is clearly a complete novice that doesn’t need to be specializing on his forearms?
I doubt the basics of diet and training are even in place right now.[/quote]
[quote]mr popular wrote:
How are you guys ignoring the fact that the OP is clearly a complete novice that doesn’t need to be specializing on his forearms?
I doubt the basics of diet and training are even in place right now.[/quote]
I’m not a novice, BRO
[/quote]
Even if you were you have the right to want any body part to be bigger.
I agree with most of the post above, take off the straps sometimes. You may want to interchange them so you can still work the muscles you intend to use, but when working the forearms take them off sometimes.
shrugs with 150’s and no straps. Hold 405 for 1 minute, personally I switch supinated grip and opposite. Hammer curls, and wrapping towels around the bar or using thick bar.
[quote]mr popular wrote:
How are you guys ignoring the fact that the OP is clearly a complete novice that doesn’t need to be specializing on his forearms?
I doubt the basics of diet and training are even in place right now.[/quote]
I’m not a novice, BRO
[/quote]
Well my mistake then, I just assumed someone who isn’t a novice wouldn’t do some wrist curls for two months expecting to see a significant change in size (with no mention of diet or bodyweight gained), or injure himself with an empty barbell.
moving a big (1-hand) sledgehammer from vertical to horizontal with slow controlled movement helped me out. Also like some have mentioned squeezing the bar very tight on every exercise.
[quote]mr popular wrote:
How are you guys ignoring the fact that the OP is clearly a complete novice that doesn’t need to be specializing on his forearms?
I doubt the basics of diet and training are even in place right now.[/quote]
I’m not a novice, BRO
[/quote]
Well my mistake then, I just assumed someone who isn’t a novice wouldn’t do some wrist curls for two months expecting to see a significant change in size (with no mention of diet or bodyweight gained), or injure himself with an empty barbell.[/quote]
you can injure yourself at any weight. Fucking hell
There is an awesome machine I used at a gym I visited in Florida while traveling there. It provided the best workout for forearms I’ve ever experienced with three stations.
Here’s a link to a photo of it. Have your gym get one of these!
