Forearm Lifts

[RipDsel]

I am trying to increase my forearm strength/size. Right now I do wrist curls, and reverse barbell curls. I do reletively low weight and high reps. What do you guys do for your forearms, how much weight/reps, and how often do you work them?

 

[lemur]

it is said that forearms respond best to rep ranges in the 20-35 range. I like behind the back, reverse, and regular wrist curls, as well as farmers walk and hanging off a chinning bar as long as I can for grip. I pick two of these each workout and change periodically.

 

[the People's Champ]

20-35 rep range? OUCH! after arms, I usually do 2-3 sets of wrist curls and reverse wrist curls with a barbell. following that, I hang on a chinning bar, or do leg raises for as long as my forearms can hold. after that, I get popeye's forearms.

 

[Vortexx]

20-35 for the wrist curls

4 * 30 cross bench dumbell wrist curls
4 * 30 cross bench EZ bar reverse wrist curls

and 15 reps for the curls:

- 3 * 15 EZ bar hammer curl
- 3 * 15 dumbell hammer curl
- 3 * 15 reverse barbell curl
- 3 * 15 reverse cable curl

The key to fore-arm development is that you shouldn't increase weight like you normally do, but instead LOWER weight each set a tiny amount in order to complete the same amount of reps. This will shred the dense red fibers

Fore-arms (at least grip strength) respond well to holding heavy weights for a prolonged time:

- farmer walks
- shrugs
- deadlifts

 

[endpoint]

change the thickness of the dumbell handles you use....by wrapping something around them or smothering them with gaffa tape.

Challenge your grip, go for a walk and collect different sized rocks and clean and press them. throw them hand to hand etc.

perform dumbell holds.....but dont pick them up by the hexagon weight bit.



the best tool is a wrist roller you can make one up real easy i have three different handles which vary in size

http://www2.mailordercentral.com/ironmind/images/1254F.JPG

there are so many things you can do apart from wrist curls.

and yes
farmers walks
static holds and shrugs