Forearm training

[Borachon]

do standing curls.

 

[BenBen]

Hey,
I train my forearm 2 times a week during my Biceps workout. I Do 4 set of 8 raps of hammer curls with 40lb. Sometimes I go all the way up to my shoulders and sometimes I go up till I my forearms are perpendicular to my biceps and rest there for a sec or so.
In between each set I use 17lb for about 10 raps, than I put my hands on my knees and move my wrist up and down with the 17lb's (not sure what they are called), all this for total exhaustion
I keep around the office a little hand flexor (again not sure what's the exact name), I toy with it sometimes. Nice to keep the tension of the forearm up.
I found a nice site that specify Muscle groups and relevant exercises:
http://www.exrx.net/Lists/Directory.html
BTW the post referred to earlier is called CRITIQUE My Forearm/Grip.
Hope this helps
Bye.

 

[I'D RATHER BE DEADLIFTING]

Yea, wtf is a seated farmer? Are you basically saying instead of walking you are just doing a static hold with the dumbells at your side?


I like hammer curls, static holds, wrist roller, farmers walk and just heavy lifting in general with no straps.

 

[deathonthefield]

for crush strength- captains of crush grippers
for pinch grip- pinch grip a heavy plate or titans telegraph key
for wrist strength- wrist curl, reverse wrist curl, or hammer lever
also static holds, snowball for active recovery
i do 2 exercises at every workout, making sure not to hit the same type of grip strength each time. to get strong functional forearms, u have to do a variety of exercises

 

[Realgains]

Trian them once or twice per week just like any muscle group.
Wrist curls across bench sets of 10-15 and reverse curls sets of 10
DB holds with a heavy db to follow the above...try for 45-60 seconds...let then fall out of your hands ..carefully