Help me make my forearms bigger :(

[F117A Active Stealth]

Well, I'm not a small guy, my arm circumference right now is about 18", but my forearms are a pitiful 13" around.

I've been doing a lot of gripping exercises and I've increased my grip strength considerably, but haven't really increased the size of my forearms.

What exercises can I do to have bowling pin forearms?

 

[Mavafanculo]

try reverse curls after your normal biceps work

it'll also help fill out the lower area of your biceps

same as a standard curl except with an overhand grip instead of an underhand grip

 

[Scotsman]

Increasing grip strength isn't really going to help your forearms get bigger.

As Mava said reverse grip curls are helpful.

Also try:
Wrist curls
Wrist rollers
Weighted rotational work

Cheers,
Scotsman

 

[sopac]

pinwheel curls, hammer curls, and reverse curls

 

[chaos13]

reverse curls, and reverse pulldowns will put some size on your forearms

 

[Sub-Zero]

pullups make my forearms huge

 

[silver_shadow]

heavy deads did it for me.

 

[AVFC]

Hammer curls have helped mine grow & become more vascular.

 

[the_alcatraz]

Heavy deads, heavy dumbell presses, lifting anything heavy from the ground gives you forearm size.....even heavy pulldowns and pull ups gives you good forearm development....they are the easiest muscles to develop as they work with almost any other muscle...

 

[thebadguy54]

Weighted pull-ups and heavy deadlifts should do it.

I knew a guy that was a competitive rower and he had the biggest/freakiest forearms around. He built his in about five years by rowing a boat for 7 hours a day. But, I doubt you have the time to do that (I know I don't).