How to improve forearms size/strength?

[Romper Stomper]

I have experienced significant gains in grip strength and size through compound lifting, particularly deadlifts and chinups.

However I was wondering what other additional movements can be done to enhance it even further.

I've heard both farmers walks and towel pullups are exceptionally good. Is this true?

 

[gstacker]

Never tried the last two, not sure what famers walks are? I due wrist curls and reverse wrist curls at the end if my back work out... Also made one of those broom sticks with a rope on it but haven't used it yet... It worked back in the day... Hope that helps you out Bruce

 

[Unit 2005]

Both good exercises that require alot of grip strength. Try reverse barbell curls, hammer curls, wrist curls and reverse wrist curls. All directly hit the forearms hard. One that has helped me alot is deadlifting in a rack and heavy shrugs.

 

[Romper Stomper]

Never tried the last two, not sure what famers walks are? I due wrist curls and reverse wrist curls at the end if my back work out... Also made one of those broom sticks with a rope on it but haven't used it yet... It worked back in the day... Hope that helps you out Bruce

Broom stick with a rope? What kind of implement is that?
My name isn't Bruce btw. What gave you that idea

 

[gstacker]

Broom stick with a rope? What kind of implement is that?
My name isn't Bruce btw. What gave you that idea

Actually a wooden closet pole is better becouse it's thicker, drill a large hole in the middle and run a rope through it with a knot on the end, hold it str8 out in front of you the end of the rope should touch the floor, tie a dumb bell to the end and while your arms are extended twist the rope all the way up and then down... A few sets if those should have the forarms on fire

 

[dr.shavargo]

Actually a wooden closet pole is better becouse it's thicker, drill a large hole in the middle and run a rope through it with a knot on the end, hold it str8 out in front of you the end of the rope should touch the floor, tie a dumb bell to the end and while your arms are extended twist the rope all the way up and then down... A few sets if those should have the forarms on fire

yes this is very good, used to do it all the time for gripstrength in wrestling. also the towl pullups and reverse grip curls too. the farmers walk is okay but not the best imo. you should do fine with the few stated above!

 

[ExtraMile]

hey bruce...

wtf your banned already? i just realised....

for forearms i like farmers walk, reverse EZ curls, heavy BB curls, one arm rows, hammer curls are popular but i dont like them and seated zottman curls at a slight incline are another of my favourites

 

[the_alcatraz]

Alter alert!

Thread closed.