Recommendations for FOREARM Workout?

[IceCreamMan]

Hey what's up y'all, i've been into fitness for quite a while now and wanting to get back into shape. However there's one thing i haven't really figured out.

What kind of DIFFERENT FOREARM exercises can i possibly do to build more mass? FOREARM = the front part of the arm/wrist to be exact.

Other than curling up with free weights, what else can i do????

Any help would be good help. Thanks!

[alex]

Get some of those wierd grippers a mate of mine has them and says they are quite addictive... ?) ..lol

[IceCreamMan]

^^^^ Oooooh, yeah, i totally forgot about those. What else, what else?!? I need a variety! Keep them coming!

Thanks!

[alex]

hmm the only alternatives are press-ups and stretches

[DUM]

1. Go to the 'girls' thread.

2. "Enjoy"

[Hendriks]

^lol.

heres a good one thats worked well for me.

Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.

heres the site with 10 great upper body workouts that have been working amazing for me. (http://www.weightlossresources.co.uk/exercise/body_toning/upper_body.htm)

[IceCreamMan]

1. Go to the 'girls' thread.

2. "Enjoy"


I thought about that already. hahaha So now if it's not Kristin Kreuk, Julissa from BET, or Eva Mendes, i refuse to! :P

[IceCreamMan]

^lol.

heres a good one thats worked well for me.

Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.

heres the site with 10 great upper body workouts that have been working amazing for me. (http://www.weightlossresources.co.uk/exercise/body_toning/upper_body.htm)


Nice nice, thanks Hendriks.

[bigsink]

none of the recommended techniques will work well.. unless you naturally can develop large forarms. Forarms and upper chest muscles are genetic :)

I have the same problem and no matter what I did my forearms sucked.

Now they look nice as hell. Simple too.

Do dumb bell curls with your palms facing your stomach (not up). It will work the front of your forarms..from your elbo to your wrists.

[IceCreamMan]

none of the recommended techniques will work well.. unless you naturally can develop large forarms. Forarms and upper chest muscles are genetic :)

I have the same problem and no matter what I did my forearms sucked.

Now they look nice as hell. Simple too.

Do dumb bell curls with your palms facing your stomach (not up). It will work the front of your forarms..from your elbo to your wrists.

Yeah, i've been doing that with 12lb dumbells. And as soon as i advance to 15's i can only do 3-5 reps. That's why i was so eager to search for a variety of forearm workouts so my muscle can build faster. Having said that, i guess i'll just keep doing it and build my up on the reps eh.

Thanks for all your recommendations fellas!

So all in all, i think i'm going to do the dumb bell curls and then when i'm out chilling, i'm going to bring those palm grips and squeeze in a mini workout there. hahaha

[A]

Only a feggle thinks about masturbation when the word "forearm" is mentioned.

Get a blue handball, squeeze it a couple hundred times... yes a couple hundred times at least.

[IceCreamMan]

^^^^ Thanks Hel. I'm going to do all the things recommended. And hopefully, that'll increase the the mass in my forearm. And if that don't work, i'm going to have to resort to DUM's recommendation. hahahaha j/k :P

[MystaX]

yea, i work the outer forearms with that "reverse" dumbell curl as well... if you wanna do inner forearms, sit on a bench and rest ur arm on your leg... you kinda want to rest ur wrist on it so as not to damage it as u curl whatever weight ur comfortable with... u should be able to feel it working ur inner forearm... also don't forget if u want mass, u wanna maximize the weight and do less reps to force your muscles to grow and get stronger... maybe if u did supersets w/o rest and declining weights until failure, that could help

[IceCreamMan]

maybe if u did supersets w/o rest and declining weights until failure, that could help


Hhhmmm, nice nice, good idea. Good looking out!

[Pure Life]

im a real workout guy, got into it freshman year in highschool, benched about 2 plates by the time secound semester. but any way.

get a weight, preferably one five pounds less than what you curl and hold it in your hand with your arm hanging(sounds gay huh). then lift your wrist in a up and down motion, while always keeping your arm straight.

u can do it two ways, with your palm facing to the front of u or with your knuckles facing frontwards and your palm facing backwards.

[IceCreamMan]

get a weight, preferably one five pounds less than what you curl and hold it in your hand with your arm hanging(sounds gay huh). then lift your wrist in a up and down motion, while always keeping your arm straight.

u can do it two ways, with your palm facing to the front of u or with your knuckles facing frontwards and your palm facing backwards.

Yeah, that sounds like some good shit. I'm going to incorporate that into my forearm exercises now too. Big ups!

[Roadrunner 101]

^Thanks dude. I'll never thought that too but I'll stick with the wait room...They even got that old people's machines and I used to be in their like everyday so I could go in the wait room if you join like a fitness center or something.

[IceCreamMan]

^^^ Hahaha yeah man, fa sho. I know i need a variety of wrist exercises because i'm skinny by nature, so working out is the only solution to getting bigger because eating doesn't really help. haha Must be a bug in my stomach! haha

[Roadrunner 101]

^ I know what you mean... Like skinny but even if you endulge the only thing gets bigger is that pot belly if you even get that....

[Roadrunner 101]

Double.

[Giorgio1]

i workout for a living 8)

www.bodybuilding.com

www.menshealth.com

[Roadrunner 101]

A body builder? Man doesn't it get tiring having to go in the gym day after day?

[IceCreamMan]

A body builder? Man doesn't it get tiring having to go in the gym day after day?


I think it surely does. But if dude's getting coin for it, hell, i'd do it too. haha 8) Wake up, eat, go get bigger, and get paid. Dang, what a win-win situation. haha Mind you, there are countless other benefits with the rock body. Chicks will definitely dig it.

Thanks Giorgio for the links btw!

[sneakerz 101]

Well I think its kind of a waste of time to workout your forearms only.
Like you're working out your forearms all the time if you lift weights anyway. Just do biceps curls(free weights and machine) and you end up with tight forearms and a few cuts on your biceps. It's a bodypart that's subjected to excercise all the time.

[IceCreamMan]

Well I think its kind of a waste of time to workout your forearms only.
Like you're working out your forearms all the time if you lift weights anyway. Just do biceps curls(free weights and machine) and you end up with tight forearms and a few cuts on your biceps. It's a bodypart that's subjected to excercise all the time.

Naaw G, of course i'm working out my entire body. I was only asking because i wanted to know specific varieties of exercises for the wrist, as doing wrist-curls(front and back) just doesn't cut it. So adding a variety of that exercise would build it faster and more consistent.

Good looking though. Drop some ideas if/when you do have some. :)

[sneakerz 101]

oh my fault... didnt know you were trying to enhance your forearms more.

[1up]

Hey man, I'm huge into bb'ing as well, just did my first powerlifting competition in July.

For big forearms, heavy deadlifts make your forearms blow up like no other!

But, if you're opposed to deadlifting, like the others suggested, reverse curls (with your palms facing backwards) work good, as well as behind the back curls (grab a barbbell and hold it behind you, and keep your arms straight and curl it upwards).

Check out here for demonstrations! http://www.exrx.net/Lists/ExList/ForeArmWt.html#anchor1936059

www.exrx.net is a great site!

Keep lifting!

[IceCreamMan]

^^^ Good lookin, yeah yeeeah!