T Nation

Forearm Day

Bodybuilding
#1

so when does everybody work forearms and how do you do it. Sets reps and excersise and what days of the week. Im curious, because i only do hammer curls or reverse curls on bicep day and thinking of adding more.

#2

I don’t train my forearms. They seem to do just fine from heavy back work.

S

#3

I put forearm work in so I have a good grip for grappling, usually on arm days

i bought a set of heavy grips a while back off ebay and they work really well, as well as 2 sets of radial flexion and 2 sets of ulnar flexion

#4

Farmer-walk deadlifts 3x10
DB shrugs (being redundant after doing heavy shrugs with straps) 4x15
Reverse grip curls 3x10

I also have a set of heavy grips I just carry around with me for when I’m bored and crank out reps.

I find that with the curls I can’t lower that rep range or else it just puts a lot of strain on the wrists.

Edit: Oh, no specific forearm day

#5

[quote]The Mighty Stu wrote:
I don’t train my forearms. They seem to do just fine from heavy back work.

S
[/quote]

same.

#6

I used to until I started gripping whatever i was holding on back day with a death grip. It worked for me.

#7

start making chain-mail
its awesome and whenever you have to cut out the links your forearms get a better workout than anything

and yes i mean the armor

#8

I work my grip, which works my forearms a lot.

Grippers-I do a variety of stuff with grippers, from overcrushes, time holds, and high reps.-I feel these have added a lot of size-

Plate Pinching- great for overall hand strength and forearm growth

Sledge hammer levering

Double overhand rack pulls no hook

Then some farmer walks, and time holds on a pull up bar.

Lifting heavy shit seems to work well for most though

#9

Thick bar deads.

#10

[quote]ayork90 wrote:
start making chain-mail
its awesome and whenever you have to cut out the links your forearms get a better workout than anything

and yes i mean the armor[/quote]

Making a suit?

I do wrist rollers for forearms and farmers walks, not a lot more needed IMO as per Stu’s comment. Plus I get the tendonitis thing a lot too

#11

I don’t train em. Lifting heavy most of the week takes care of that for me.

#12

chinups + deads work fine for me

#13

[quote]The Mighty Stu wrote:
I don’t train my forearms. They seem to do just fine from heavy back work.

S
[/quote]

same here