Who trains their forearms?

[superscrawn]

Hey guys, I was just wondering who all trains their forearms with special exercizes just for them. I have put like 1 1/2 inches on my upper arms in the last 5 weeks but my forearms are still 10 inches. I guess I was thinking they would just grow from all the other exercizes. I mean I feel a big pump in them when I do deadlifts and stuff.

Do I need to do special training for forearms to make them grow or does it just take longer for them to grow and I need to just wait a while?

 

[epimetheus]

Here are some good forearm exercises:

http://www.exrx.net/Lists/ExList/ForeArmWt.html

 

[b fold the truth]

I'm not an expert, but I do have a fairly strong grip and forearms.

I highly suggest doing farmers holds for time to strengthen your grip and forearms. You can do these standing or seated...but suggest seated if you are gonna go to failure.

Sit on the end of a bench and grab a pair of dbells (heavy) and hold onto them as long as you can...till they literally fall out of your fingertips. Don't let go...make them just finally fall through your fingertips.

I also love thick bar work!!!

B True

 

[Sassy69]

I've done "forearm work" where u sit on a flat bench holding light dumbbells or maybe 5 lb plates and "flex" upward, downward and sideways. Since I'm female I guess judges dont' look at forearms that much in competition (but still wimpy ones would be disproportionate), however it was suggested for me to do this to help me deal w/ some "reverse tennis elbow" type tendonitis I have.

 

[smallmovesal]

when i was a rower my forearms and hands were SUPER strong... a huge part of it was my small hands holding onto big oars and i held on for my dear life so the oar didn't fly back and break my nose!

 

[ann]

Reverse grip barbell curls are helping mine some

 

[Gladiola]

When I first started training I was told you don't need to bother b/c they get work when you're doing other things, like back.

Weeelll... they are working, but only ISOMETRICALLY (if your form is right, you are not flexing or extending at the wrist while doing back) so my grip & forearm strength started to really lag behind everything else. Very annoying to try to work back & you don't feel it anywhere but forearms!

So now I do.

 

[MarshallPenniford]

Actually, I would think by the fact that it is working isometrically, it is being trained specifically for grip, since gripping something is an isometric excercise. I wouldn't imagine that one would generally need to do much more than that.

 

[Gladiola]

Actually, I would think by the fact that it is working isometrically, it is being trained specifically for grip, since gripping something is an isometric excercise. I wouldn't imagine that one would generally need to do much more than that.

Hmm, good point! I dunno, but it seemed my forearms were too weak for me to exhaust my back.

 

[Arioch]

When used isometrically, your grip will still give you trouble if it is not capable of handling the heaviest weight you are using. Your grip may be getting worked during chins and rows, but that does not mean that it is strong enough for truly heavy pulls. If this is the case, more grip work is necessary.