Working out Forearms

[SwolerThanGabe]

I actually posted this in the Chat & Convo board, but I think it belongs here.

What's the best way to work out my forearms? They're really puny looking. I've got a couple of 20lb free weights that I've been doing "wrist crunches" with, will this help? What's the proper form?

SwolerThanGabe

 

[bonan]

i would suggest doing hammer curls(preferably with thick handled dbs), reverse barbell curls, deadlifts, and not using straps on any heavy pulling excercises.

Forearms and grip are a topic i find particularley interesting.

 

[Welsh power house]

yeah, i am wondering, since i deadlift twice a week, and work the whole body over two workouts, should i still bother doing any forearm work(speciffic work) on one of the days, or on a rest day??????

 

[ballast]

Try farmer's walks with dumbells or else hang from a bar using one hand for time.

 

[b fold the truth]

Farmers, thick handled farmers, heavy static deadlift holds, etc...

B True

 

[Delinquent]

Here's an excercise I heard so let me know what you guys think. Grab some kind of straight bar, tie a rope on it with any particular weight at the bottom. Then wind the rope until the weight is at the top and then back down rotating the direction to which your wrists roll. I'm gonna start doing those and was wondering if anyone else has.

 

[b fold the truth]

I want to make this one.

Take a softball, hammer a thick long nail through it and curl it up at the end. Link chain from the hook you made and hang weights from the chain. Make two of them and go for a walk.

B True

 

[erickthegreat11]

I do forearm curls one arm at a time. I've been doing this for a while and have worked my way up to 70 pounds for reps on each forearm. This works your grip somewhat, but not much. A grip specific exercise would work best for that, such as hanging from the chin bar for as long as you can, holding olympic plates (grip ridges facing each other) as long as you can, or using a grip machine.

 

[gymtime]

Here's a good thread on forearms: Forearms

 

[Brattt]

I get a great pump in my forearms if I train them BEFORE biceps. For some reason my bis really burn after too. I think it's worth a try, anyways.