Desperate for bigger forearms

[Irreligious]

I need bigger forearms, mine are too skinny looking and girly looking...

Can someone lay out what i'd need to do to achieve this?

I dont really have a big desire to make my whole arm bigger,but it'd be a bonus. I just dont know what exercises to do on what days. Please someone link me to something or lay out a plan for me,thanks


edit: ok i dont know about this but i'd like bigger forearms and "cut" looking biceps and triceps.

does that make sense?

 

[Lee]

do static hold and forarm curls for yer forarms

 

[BigBossMan]

do static hold and forarm curls for yer forarms

What he said.

I do deadlifts and they kill my forearms.

 

[Lee]

yea i love deadlifts for forearms

 

[Irreligious]

pardon my ignorance but how does on do dead lifts?

 

[jeremys]

pardon my ignorance but how does on do dead lifts?

go to the powerlifting board and read the sticky

 

[louden_swain]

Well since no one mentioned a number of exercises, let me assist you.

Here are some good forearm developers

UPPER

reverse barbell curls
hammer curls
reverse wrist curls
roll-ups (using bar, rope, and plate attachment)
zottman curls

INNER

wrist curls
behind the back wrist curls
dumbbell wrist curls
hand grippers

OVERALL DEVELOPMENT

gripping heavy barbells (deadlifts and rows)
gripping heavy dumbbells (rows and shrugs)
any curling movement will affect both parts of the forearm

 

[gmanlax7]

high volume masterbation

we're talkin possible addiction high volume
morning noon and night

 

[Irreligious]

Well since no one mentioned a number of exercises, let me assist you.

Here are some good forearm developers

UPPER

reverse barbell curls
hammer curls
reverse wrist curls
roll-ups (using bar, rope, and plate attachment)
zottman curls

INNER

wrist curls
behind the back wrist curls
dumbbell wrist curls
hand grippers

OVERALL DEVELOPMENT

gripping heavy barbells (deadlifts and rows)
gripping heavy dumbbells (rows and shrugs)
any curling movement will affect both parts of the forearm

can you tell me what combination would be good to use all the time? and how many reps and sets would you recommend?

sorry im a complete neophyte at this

 

[gmanlax7]

start with an upper, then an inner, and end with an overall forearm exercise

id do maybe 2 sets of each, and have the reps pretty high, at least 20

make them burn, then do more, this is how theyll grow