T Nation

Forearms are Damn Small


#1

So I've been training for what I think is pretty good for the last few months. I've gained some size and whatnot but I've noticed one thing, my forearms are damn small and I think as equally as weak. I was wondering what you guys did for forearms, if you even do anything in particular. Mine are just pathetic and I feel that they are way to weak for where I am. I appreciate any advice.


#2

Reverse curls. I measured them recently and my forearms are as big as my biceps used to be. This is the only forearm exercise I ever did.


#3

Deadlifts


#4

Deadlifts


#5

try to avoid using straps for your lifts. As you get stronger, your grip will get stronger too.


#6

Once a week I do a 3x6 of heavy DB wrist curls and reverse curls.

Every 3 weeks I do a Forearm 'quadrilogy'

10reps Reverse wrist curls
10reps Side wrist curls (hang you arm at your side and flex your wrist towards and away from you with a weight)
10reps Supination/pronation with a weight
10reps Wrist curls (usually with a higher weight than the rest)

Then do it 3 times. You'll feel the best forearm pump ever.

Beware though, don't expect to do deadlifts or anything grip dependent afterwards.


#7

Reverse curls, wrist curls, plate pinches (hold a plate using only your finger tips for a minute), towel pull-ups, sledge hammer wrist rotations. Save these exercises for the end of your workout otherwise you'll burn out your grip strength and the rest of your lifts will suffer.


#8

Awesome guys! Thanks a ton.


#9

deadlifts, pull ups, will work your forearms very well


#10

Wrist rollers always worked best for me. throw 5 pounds on it and go till you can't move.


#11

pull ups, deadlifts, porn


#12

and farmer carries


#13

this


#14

But remember to alternate :slight_smile:


#15

Thors' Hammer.

I think in the past 8yrs I've done 12 wrist "exercises" ever. I have small wrists for the size of my arms...but they haven't slowed me down.

Don't get caught up on the small stuff man.