Forearms

[Ruddy]

Hiya fellas,

Right i train 5 times a week different body parts each day, an just wondering if any one knows any proper forearm excercises, am 6"4 14 stone wi 15 inch arms but tiny forearms an that makes me mad! lol.

Apart from hanging a bar bell at the back of your ass an curling upwards an not too sure of any others. Lads who i train with are all monsters an we never really concentrate on training them just biceps and triceps really.

Any help?

Thanks

[saxovtrCJ]

http://www.intense-workout.com/bicep_exercises.html
all there

[willsy]

get a dumbell, sit down and rest your forearms on your thighs palms facing upwards. hold the dumbell in your hands and slowly raise the dumbell just by the wrist, you should be able to see the forearm working away. you can also do it with palms facing down and lift wrists that way so both big muscles in your forearm are worked.


Alternatively if you have a bar with weights on, instead of lifting so that your biceps are working, have your hands the other way round so knuckles pointing away from body and lift the bar towards your chest making sure that the upper arm remains still and only lower arm is moving

Hope that helps

[AdamW]

Take up golf......I play golf 2-3 times a week and its one way of strengthen your forearms my friend

[saxovtrCJ]

go boxing aswell

[Mitchell]

not everybody works the forearms directly as you pretty much use them for every excercise anyway.

hammer curls and 21's are good for them imo.

and eat!!

[Ruddy]

Boxing for forearm strength? not questioning you mate but just first time ive heard that. Suppose punches with dumbells in your hands are good?

[AdamW]

A good wank aswell may build it up...make sure to switch hands

[Qucifer666]

i second that post Adam

[Ruddy]

Mate eatings covered!!! 5 meals a day + 2 protein shakes am getting enough food down me.

Thinking about it though you probably do use your forearms for a lot of things but just on a low intensity. Probably good 2 finish off doin forearms after working bi's an tri's though?

[Ruddy]

Cheers adam!!!! thats where am going wrong!!! not enough alone time!!!

[bullit]

yes ruddy i used to through in a few sets after arm workout. wilsys already suggested the main ones. also try this. right get some rope and tie a 5kg plate on one end, and a dumbell bar on the other. then standing up holding the bar with both hands straight out in front of you. then find something you can rest your arms on in this position. i used to use the dip bar. now holding the bar with both hands start winding it up till the dumbell near hands, then you lower it back down. this is a killer. if you get it. lol also before starting on forarms through in some hammer curls when finishing your biceps.