a good forearm routine

[shaft]

i need a good forearm routine. i would love to have huge forearms. my current routine looks like this.

one set of reverse grip curls
supersetted with one set of underhand wrist curls

i do that 4 times. i do this on back and bicep day. i do deadlift which works your forearms some.

any suggestions? thank

 

[MonStar1023]

Nothing tops the look of big vascular defined forearms. I work mine very hard with a number of different exercises. I would suggest including these direct foreram exercises in your forearm routine.. behind the back barbell wrist curls, seated barbell wrist curls, one-dumbbell wrist curls, seated reverse barbell wrist curls, one-dumbbell reverse wrist curls, wrist roller, dumbbell twists.. and then indirect forearm exercises that stress your forearms as well as your biceps and brachialis barbell reverse curls, dumbbell hammer curls, reverse ez-bar preacher curls, reverse ez-bar cable curls, rope hammer curls, etc.

Maybe pick 2-3 direct forearm exercises and use reps from 12-15 and then pick 1-2 indirect forearm exercises and use reps from 6-10. Training forearms after my biceps or my back workout has always worked well for me. Good luck!

 

[shaft]

thanks man.

bump. anyone else?

 

[WarriorPL]

nope, i think he named them all, lol thanks mon



~WizKid

 

[The_RAIDER]

The best forearm burn for me is the mentioned roll up.

Tie a 4-5 ft piece of heavy string/light rope to a dumbell or plate.
Tie the other end to a short straight pulldown handle(12 inches or so) in the middle.
Now, stand on a bench holding the handle with the weight on the floor and by twisting your wrists, roll the rope around the handle thereby raising the weight.
Then lower it slowly to the ground by twisting the handle the opposite direction.
Do this 6-8 times and increase the weight and feel the burn...