Help me make my forearms bigger :(

[UNK0VVN]

For me pull-ups and chin-ups gripping the bar with my fingers really pumps my forearms up, you should give it a try.

 

[royale13ii]

what are pinwheel curls?

 

[sopac]

what are pinwheel curls?

Similar to hammer curls, this guy doesnt have the best form but this is the only video i could find so it should give you a general idea

http://youtube.com/watch?v=XGqr4CJWs3E

 

[mustang_00]

reverse pulldowns, thors hammer. make your own: get a 3.5/4" pvc pipe (probably 8 inches wide) and drill a hole into the middle and feed a rope through it and tie it in a knot and tie the other end of the rope to a plate. use a overhand grip and start rolling it up so the rope raps around the pipe and you slowly start bringing the weight all the way up and then roll it the other way and bring the weight slowly back down. that's a killer for me!!!

 

[silverfish]

what are pinwheel curls?

Instead of dumbells, try using a plate. Works like a charm.

 

[jumpmaster82]

reverse curls are great. and although it seems gay, those little forearm machines you can buy at any walmart. i bought one of those and it has made my forearms grom more in a few months than years of countless wrist curls in the gym. i use it on mon wed and fri before i go to the gym, in combo with reverse curls my forearms have grown like 2 or 3 inches in the last 4 or 5 months bro.

 

[zennode]

Try False Grip Pull ups. Look at gymnasts!

http://xercisefactor.com/view_video.php?viewkey=e5646ef5a30154e9f6de

A false grip is where the ring or bar goes under the wrist and barely grip but use your wrist and forearm strength to grip the bar or ring.

 

[thebadguy54]

Try False Grip Pull ups. Look at gymnasts!

http://xercisefactor.com/view_video.php?viewkey=e5646ef5a30154e9f6de

A false grip is where the ring or bar goes under the wrist and barely grip but use your wrist and forearm strength to grip the bar or ring.

False Grip Pull-ups are awesome for the forearms!

I use the false grip for muscle-ups.

 

[jiggagold]

my forearms have grown when supersetting straight legged deadlifts with any type of dumbbells leg exercise like step ups or lunges my forearms feel like their going to explode... another exersize is if u have those thick plates for cleans is to grip them with your fingers and walk around the gym

 

[ExtraMile]

Try hammer curls, with one of these bars->(click here)

And I know it sounds stupid but I found that seated dumbell curls worked for me, but I used to use me thighs as a power rack, so at about 90 degrees my arms would rest on my thighs, so I would only use the top half of the range of motion, I used to go to 20-30 reps...