Forearm Development

[Lee]

I've been doin wrist curls every other day for the past 2 weeks til I can't do em anymore and it's been workin great. I'm just wondering if there are any other good forearm workouts that target the muscle on the topside of your forearm instead of the bottom.

 

[~ThaGame~]

i wouldn't do forearms every day man, they're like any other bodypart and need time to grow
but after a good back workout i hit my forearms with reverse curls, hammer curls, wrist curls and reverse wrist curls.

 

[gmanlax7]

heavy deads, shrugs, barbell rows. ANything that realy punishes the grip

 

[louden_swain]

This was covered a few threads back. . . .run a search.

 

[Lee]

Yea it was my thread, hehe. I was just looking for excersizes that target the top portion of my forearm instead of the bottom.

 

[bignate73]

lee, try plate pinches

basically you would start with say, a 10 lb plate pinched in your oustretched arms (thumbs down). you allow the plate to lower by bending your wrists and then extend your wrists up away from the floor. (a fanning type motion) so down up go your hands with your arms straight out in front of you. that will really fire up the wrist extensors. when you get good at a 10 lber, stack a 5 lber on top of it. now its thicker and heavier!!!

 

[Nonerz]

these really hit the spot...unfortunately, mine are already overworked since I surf the internet and type all day long at work! <------ that's me!

 

[T-800]

definitely do your forearms, man. i have no idea why people seem to neglect them. it's one of the most visible group of muscles. even if you have a t-shirt on, your forearms are visible. i do my forearms just like i do any other muscle group. no need to go overboard on 'em. however, you can probably do them more often than other muscle groups because the muscles are smaller and probably recover faster.

that said, i do 3 forearm exercises:

first i do preacher curls with an overhand grip. that will get the top of your forearms towards your elbows.

next i do palm up wrist curls. basically, i sit down on a bench and roll a barbell up and down my palms. i start with it along my fingertips and curl my wrists all the way up. let it down slowly and repeat. this will get the middle of your forearms on the underside.

the last exercise i do is similar to the last one, but i do palm down curls. it's kind of like revving a motorcycle. this will get the little muscles on the top of your forearms near your wrists.

do these and you'll be all set!

 

[witkowsd]

What they have at the gym is a bar with a rope - I attach a weight on it and curl it up and then back down - the burn is incredible. Don't see anyone do it, why I don't know - I think its a great exercise and I do that after wrist curls.