Hi guys, I have unfortunately puny forearms, which seem to be lagging significantly behind my arm development, and even limiting it in some cases. (Eg. My forearms/grip strength is giving out before my arms). I was wondering if there were suggestions on good exercises to bring them up to speed. (I’ve been told forearm curls are all but useless)
forearm curls (reverse curls or wrist curls) are not useless at all. these are directly hitting the muscle group, how could they not work?
you can also try hammer curls or pinwheel curls, doing towel pullups, using fatgripz or thick bars, straight bar curls while squeezing the shit out of the bar, not using straps, high rep shrugs, farmers walks, the list goes on.
but this also begs the question, how big are you currently? if you’re skinny, there is no way you’ll have huge forearms.
…unless you’re Popeye. please tell me you’re Popeye. that’d be sweet.
Buy the Caption of crush grippers T and 1 to start with,these really made my forearms blow up once i could close the number 2
Other good excercises for grip
DOK deads, keep DOH as long as you can before switching to over/under,
High rep kroc rows
Pullups
Then specific excercises
Hammer curls(heavy, use a slight cheat)
Dead hands, from fat bar, these are my favourite, try to hold on with 1 hand for time,
Dumbell static holds on incline bench
Plate Pinchs
Also train your grip 2-3 times per week with about 6-7 working sets, your forearms recover fast.
A good way to do this, is to work them on both back and arm day, and yes wrist are useless
[quote]actionboy wrote:
forearm curls (reverse curls or wrist curls) are not useless at all. these are directly hitting the muscle group, how could they not work?
[/quote]
I would say they work POORLY.
-Get rid of your straps and wrist wraps unless absolutely necessary
-lift heavy
-eat more
-get bigger
-use dumbbells for biceps curls (along with other movements)
-give it time
We’ve been through this a thousand times, but forearms, like calves, are largely genetic as far as how well they grow.
I see guys with the smallest forearms doing wrist curls.
I have to see alot of strongmen/powerlifters with huge forearms, im less inclined to believe that they are as genectically limited as calves.
well, im not expert but here is Lee Priest knocking out some wrist curls
[quote]actionboy wrote:
well, im not expert but here is Lee Priest knocking out some wrist curls
i think he says he never does them haha… anyways, i do think like Prof X that you need to get big to see large forearms, i do not agree that they are gentic though and i think most people just wouldnt apply the effort they put into training chest or biceps into specifically trainig forearms. If you want massive forearms my friend then you need 1-2 days a week where you thouroughly slam them
OK…so we need to inform some of you that what you often see these guys do on tape (ESPECIALLY IF IT IS FOR AN AD) is often NOT how they actually train?
Priest had forearms like hot air balloons before he turned 21.
you dont need to inform me of anything. you said you only ever see guys with small forearms doing wrist curls. so, i posted a video of someone with massive forearms doing wrist curls. now, all of a sudden what a pro is doing isnt relevant because its in a video?
This thread was posted like 2 weeks ago. The best way to train forearms is to use the search function.
not that it matters but here is another small forearmed man doing wrist curls
http://www.emusclor.com/img/exercises/10-arnold-schwarzenegger-forearm-palm-up-wrist.jpg
[quote]actionboy wrote:
you dont need to inform me of anything. you said you only ever see guys with small forearms doing wrist curls. so, i posted a video of someone with massive forearms doing wrist curls. now, all of a sudden what a pro is doing isnt relevant because its in a video?[/quote]
You know…good for you. Now, what is your next step? Lee Priest is a fucking monster who got big all over. I would suggest following that portion of his approach as well.
Do wrist curls if you want.
Just realize guys who have been there are telling you that getting strong enough to handle a pair of 75lbs dumbbells or more for reps of curls will produce more quality forearms than 5 years doing wrist curls with 30lbs.
Lol lee priest does like 20-30 sets each for biceps triceps and forearms
Anyway nine grew a lot when I switched from straps to chalk
What is strange is guys way smaller being this defiant to advice given.
If someone had given me advice like this in the gym as a beginner, I would be all ears…not arguing with them.
Forearm’s, very much like calves, can seem tough to bring up. However i would disagree that wrist curls are a bad exersize for bringing them up. Done the conventional way, with limited range of motion, for only a couple of reps, they are a poor way of bringing up your forearms, but full range of motion curls, with high volume and a variety of rep ranges focusing on higher rep ranges and longer time under tension will bring up your forearms nicely
[quote]putter2712 wrote:
Forearm’s, very much like calves, can seem tough to bring up. However i would disagree that wrist curls are a bad exersize for bringing them up. Done the conventional way, with limited range of motion, for only a couple of reps, they are a poor way of bringing up your forearms, but full range of motion curls, with high volume and a variety of rep ranges focusing on higher rep ranges and longer time under tension will bring up your forearms nicely
[/quote]
Do you have big forearms?
why are you being so contentious about this? I didnt say only do wrist curls. I also mentioned that if you are skinny, you wont have big forearms.
all i said was doing an exercise that targets the specific muscle group you want to bring up isnt useless. I also made a laundry list of other exercises that the OP can use to get bigger forearms so I dont understand where you are getting the ideas that im saying do wrist curls with 30lbs for five years.
[quote]actionboy wrote:
why are you being so contentious about this? [/quote]
Because I know building a pair of meaty forearms that raise attention isn’t about doing wrist curls specifically even though, yes, they are an option and no one is saying they are completely useless.
That muscle grows in response to any gripping action and curls done correctly are going to stress that muscle. grabbing that shrug bar with no straps and 300+lbs added is going to work those forearms better than a killer wrist curl session…no matter how full range it was.
You want big forearms? Get big and strong all over without straps.
There’s nothing wrong with straps…I just don’t know anyone shrugging 500lbs or more without them who has tiny forearms.
[quote]Professor X wrote:
[quote]actionboy wrote:
why are you being so contentious about this? [/quote]
Because I know building a pair of meaty forearms that raise attention isn’t about doing wrist curls specifically even though, yes, they are an option and no one is saying they are completely useless.
That muscle grows in response to any gripping action and curls done correctly are going to stress that muscle. grabbing that shrug bar with no straps and 300+lbs added is going to work those forearms better than a killer wrist curl session…no matter how full range it was.
You want big forearms? Get big and strong all over without straps.
There’s nothing wrong with straps…I just don’t know anyone shrugging 500lbs or more without them who has tiny forearms.
[/quote]
haha and I agree with all of those points. in fact, i think each of those suggestions was in my original post.
[quote]Professor X wrote:
[quote]putter2712 wrote:
Forearm’s, very much like calves, can seem tough to bring up. However i would disagree that wrist curls are a bad exersize for bringing them up. Done the conventional way, with limited range of motion, for only a couple of reps, they are a poor way of bringing up your forearms, but full range of motion curls, with high volume and a variety of rep ranges focusing on higher rep ranges and longer time under tension will bring up your forearms nicely
[/quote]
Do you have big forearms?[/quote]
How big is big?