T Nation

Forearm Building, Tips?

FOREARM BUILDING.  What is the best way?

I have no idea what works best on these stubburn ass muscles. I don't have naturally big forearms so I have to put in the extra work trying to build them up.

I've been through these phases:
1- Wrist curls, Reverse wrist curls, Reverse curls, Wrist rollers. No luck here. (although zottman curls we're decent)

2- Heavy gripping, static holds, farmers walk, grippers. Built some strength but not considerable size.

3- (My current program 3x a week for 3 sets of 100 reps) I'm doing rowing exercises using my forearms on a bowflex. After watching the movie "Popeye", I saw he might have gotten those hugh forearms from rowing a boat; after all he was a sailor man.

Well so far this has actually worked better than anything.

I'm wondering if anybody else has something better or just a different way to work the forearms and build them up.

Looking for some exercises or some tips.
Does anybody have any ideas?


Try some push-ups.


I dont know what the best exercise is for you. But here's a few thoughts.

Pinch plates.

Towel chin-ups.

Very heavy deads.

Hope that helps. Farmers are golden as far as I'm concerned.


thanks, it all helps man I'll try anything.


I'll present my 'super method' which I haven't done in years myself(or any f-arm training for that matter) and my forearms are beginning to look a bit pussy.

Take a 2x4 and some thick screws. Grab a screwdriver. Scew one in with with your right arm and take it out with the other.
Next workout screw in with screw in with left arm. And NO FAILURE! You'll be sore as hell, but just take some thin ones and work through it. 3x/week at least - but 1-2 medium-thick ones mon-fri is better. Work your way up soldier.


If your grip is a "weak point" perhaps consider doing rack pulls.

You can handle more weight than a deadlift and then maintain the lockout for as long as your grip will let you.

Other advice I have gotten in the past was to do hammer curls.


If you want amazing forearms, get some books by Larry Scott & Bill Pearl!


And tear them?


Ms. Push-Ups wrote in a PM:

"try getting a life, or a girlfriend. stop trolling asshole!"

Isn't it amusing that the newest, biggest troll on the board accuses anyone who makes even the tiniest little joke of said trolliness?


I asked "Mr Wrist Curls" and he espoused the increased range of motion and superior natural muscle building properties of bodyweight wrist curls.

I have no idea what he meant but he sure went nuts when I disagreed with him and PM'd me to call me an internet troll.


actually smartass, your close

its almost impossible to use your bodyweight in forearms....believe me if i could i would

the closest thing i found to it is hammer grip pullups, another guy mentioned towell pull ups, and right now my grip strength is so strong from all the gripping exercises i've went threw that any type of wrist curl i do is a complete waste of time, a whimpy wrist curl of any sort wont do nothing to a strong forearm but give it a good pump. I'm looking for a high frequency routine of a unique exercise to build size. I have built the strength holding 405lbs and doing dead holds. Right now the rowing is working better than holding the heavy ass weight. I think the high frequency is the key i might have been missing.


if you ever typed anything other than this garbage maybe you would get some respect. face it your a troll. stay the fuck of my threads


Just got another PM from Ms. Push-ups!

"stay the fuck off my threads troll, you have yet to post 1 bit of information pertaining to a threads topic. nuthin but insults and idiocy from you. get a job. get the fuck off the internet."

This guy is my new favorite person!


Harris has almost 1000 posts. You? Under a hundred.

If anyones a troll. Its you. You've already made a name for yourself with PMing sxio and threatening him.

Youre looked down upon at T-Nation already.


could care less what trolls think, i'm here for info

if trolls like you and him would stop posting this nonsense on other peoples threads you wouldn't have a 1000 threads

by the way, i'm embarrassed that i have 100 posts...thats means i've wasted that much time posting already

ive i get to 1000.....just fry my hard drive because i should be working out

get the fuck off my thread troll

you added nothing to the thread....


well harris it took you all of about 2 minutes to fuck up a htread, how many is that for you?

you were the first 1 to respond to a decent thread with an idiot remark

i got a few ideas from the intelligent posters, since the thread is useless now and basically dead...fuck off


who cares now, this is much more fun.

read a book on conflict management sometime, or use some common sense, profanity and insults rarely get you what you want in life.


How about trying a Gironda forearm workout.

Thats how you repond to a thread "harris".

You have yet to do anything but troll T-Nation and find threads to say something ignorant on and start arguements by pissing people off.

Get the fuck off T-Nation, you have no usefull knowledge. Hell i even included knowledge when i was asking for tips in my thread. I have yet to see "Harris" add info to a thread. He's a T-Nation genius give him the awrd for biggest asshole with no information.


I'm out.

You trolls can use the thread to amuse yourself. Good luck, i won't be checking it. Better troll to the next one.

Can't goat me. all you'll get outta me is a few "fuck offs", and stay the fuck off my threads".
You guys are boring.
& some of us have fucking to do.
we don't have all day to troll other peoples threads.



You really need to figure out what a troll actually is buddy.

Also, you don't own any threads, they tend to go where they go. Anyone who has been here any length of time is familiar with this concept.

Also, anything you do or say is likely to follow you around a little bit. Get used to it...