Who Trains Forearms?

**schroeder** · 11-07-2005, 02:54 PM

OK OK. Get all the jokes out now. But seriously, who trains forearms? I used to throw in a few sets up wrist curls in at the end of my shoulder days, but I never got too serious about it. What are some good exercises to use to blast them suckers?

...I'm sure having a better grip will help quite a few out with deads and shrugs. Probably a big limiting factor if you think about it.

**EME** · 11-07-2005, 03:07 PM

I honestly don't train forearms at all anymore.

I have gotten some pretty good development there from gripping the bar on exercises like bent rows, etc.

Plus, my wrists are prone to injury from years of wrestling in high school. They took a pretty good beating on the mat for 4 years, and to this day I have to wrap them when I lift.

Forearm isolation exercises seem to really put a strain on my wrists, but that may just be me.

When I did do them, I did the fairly standard barbell wrist curls, and reverse wrist curls, kneeling with my forearms on a bench, or seated with my forarms resting on my thighs.

One other good one I have seen, is the exercise where you hold a device that kind of looks like a yo-yo and you use your wrists to turn it over and over and roll up a rope with a weight hanging on the end.

That one is pretty tough.

- EME

**b-boy** · 11-07-2005, 05:40 PM

I have recently started hitting forearms pretty hard, when i look at show pics i try and figure out what is lacking and my forearms for my size and height need to be bigger, the weird thing is although im short i have very long muscle bellies, i don't have short stocky forearms like lee priest, anyway i have started hitting them twice every 8 days and im doing hammer curls, behind the back wrist curls and reverse grip curls, not all three but one every workout.

ZackMurphy · 11-07-2005, 05:56 PM

I train forearms.... very rarely. I'm down to just an occasional few sets of behind-the-back BB wrist curls, and that's about it.

My grip on deads and other heavy stuff is fine, and it keeps getting better just by doing the actual exercises.

For maximal muscular development, I guess we should be training them to some degree, but it sure doesn't seem to be necessary.

geoffsherman · 11-07-2005, 09:52 PM

I train them once a week with 1 exercise purely focused on them. They typically get enough work through other exercises...

**bigDman** · 11-07-2005, 09:54 PM

i love training forearms so much. ITs my favorite thing

i train them anywere from between 2-6 times a week

with grippers plate pinches dynamic thumbwork, extensor work and plate wrist curls

**antihero** · 11-08-2005, 12:36 AM

i train forearms....i love the hammer strength grip machine that we have at my gym

**Peaked_18** · 11-08-2005, 12:42 AM

Quote:

Originally Posted by antihero

i train forearms....i love the hammer strength grip machine that we have at my gym

I am not a fan of those types of machines. I like the regular grippers you can buy. I train grip a lot. Not really forearms and what not, but real grip work. Crush, static, and pinch grip is what I work.

LaggingBiceps · 11-08-2005, 01:32 AM

I dont train forearms, but I train my grip and they help with forearm growth.

**A.FreeRadical** · 11-08-2005, 03:32 AM

The only direct exercise on forearms is an occasional plate/rope curl. My forearms seem to be in proportion to my arms and shoulders, so I don't do much extra with forearms.

*

AYung · 11-08-2005, 03:54 AM

I hit mine directly.

TheBigMastodon · 11-08-2005, 03:57 AM

I rarely train my forearms as I don't ever have problems gripping the deadlift bar. I think I might start training them more frequently in the future.

-TBM

builtbeast · 11-08-2005, 11:18 PM

I train them occasionally.

The main exercise that works them for me is gripping the bar for shrugs and the like, as well as doing static holds.

1911a1 · 11-09-2005, 01:12 AM

I train forceps twice a week. Reverse curls, hammer curls, wrist curls and reverse wrist curls are all good exercises for the forearms. Forceps like calves shouldn't be neglected.

Cantide · 11-11-2005, 06:23 PM

My forearms are in perfect proportion to the rest of my arms and I rarely isolate them. This is not to say that I shouldn't.

My forearms get blasted from deadlifts and the like (I'm not a big fan of wrist straps). If I did start training them, I would probably go with behind-the-back wrist curls.

TheRock · 11-14-2005, 02:28 AM

I used to think that heavy back work is more than enough for the forearms. I have a new training partner now, and we train forearms 4-6 times per week. Within 2 weeks I can see a difference.

We do Wrist Curls behind the back, Reverse Grip Barbell Curls, and Wrist Curls on the end of a bench. 2-3 sets of 20-50 reps each.

Cantide · 11-14-2005, 08:01 PM

Quote:

Originally Posted by TheRock

I used to think that heavy back work is more than enough for the forearms. I have a new training partner now, and we train forearms 4-6 times per week. Within 2 weeks I can see a difference.

We do Wrist Curls behind the back, Reverse Grip Barbell Curls, and Wrist Curls on the end of a bench. 2-3 sets of 20-50 reps each.

50 rep max per set?

TheRock · 11-14-2005, 09:51 PM

Yeah... It's producing results at the moment. So all I can say is ... Light weight baby

animalfan · 11-14-2005, 10:04 PM

i train mine once a week with shoulders/calves. i just do 3 sets of wrist curls and 3 sets of reverse wrist curls. just started doing that two weeks ago, hopefully i'll see some results. i also do hammer curls when i train biceps and i've been squeezing a raquet ball on my drive to work. hopefully that will help my grip, it usually fails when i deadlift. if not, at least it helps a little with road rage control...

11-07-2005, 02:54 PM	#1
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Who Trains Forearms? OK OK. Get all the jokes out now. But seriously, who trains forearms? I used to throw in a few sets up wrist curls in at the end of my shoulder days, but I never got too serious about it. What are some good exercises to use to blast them suckers? ...I'm sure having a better grip will help quite a few out with deads and shrugs. Probably a big limiting factor if you think about it. __________________ Live from Baghdad! Ich bin gross und stark!

11-07-2005, 03:07 PM	#2
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	I honestly don't train forearms at all anymore. I have gotten some pretty good development there from gripping the bar on exercises like bent rows, etc. Plus, my wrists are prone to injury from years of wrestling in high school. They took a pretty good beating on the mat for 4 years, and to this day I have to wrap them when I lift. Forearm isolation exercises seem to really put a strain on my wrists, but that may just be me. When I did do them, I did the fairly standard barbell wrist curls, and reverse wrist curls, kneeling with my forearms on a bench, or seated with my forarms resting on my thighs. One other good one I have seen, is the exercise where you hold a device that kind of looks like a yo-yo and you use your wrists to turn it over and over and roll up a rope with a weight hanging on the end. That one is pretty tough. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com Last edited by EME : 11-07-2005 at 05:47 PM.

11-08-2005, 12:36 AM	#7
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	i train forearms....i love the hammer strength grip machine that we have at my gym __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-08-2005, 03:32 AM	#10
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	The only direct exercise on forearms is an occasional plate/rope curl. My forearms seem to be in proportion to my arms and shoulders, so I don't do much extra with forearms. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

11-08-2005, 03:54 AM	#11
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	I hit mine directly. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-07-2005, 05:40 PM	#3
b-boy Gold Member Join Date: Jun 2005 Posts: 563 Recipes: 0 Rep Power: 42	I have recently started hitting forearms pretty hard, when i look at show pics i try and figure out what is lacking and my forearms for my size and height need to be bigger, the weird thing is although im short i have very long muscle bellies, i don't have short stocky forearms like lee priest, anyway i have started hitting them twice every 8 days and im doing hammer curls, behind the back wrist curls and reverse grip curls, not all three but one every workout.

11-07-2005, 05:56 PM	#4
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	I train forearms.... very rarely. I'm down to just an occasional few sets of behind-the-back BB wrist curls, and that's about it. My grip on deads and other heavy stuff is fine, and it keeps getting better just by doing the actual exercises. For maximal muscular development, I guess we should be training them to some degree, but it sure doesn't seem to be necessary.

11-07-2005, 09:52 PM	#5
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 5	I train them once a week with 1 exercise purely focused on them. They typically get enough work through other exercises...

11-08-2005, 01:32 AM	#9
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	I dont train forearms, but I train my grip and they help with forearm growth.

11-08-2005, 03:57 AM	#12
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	I rarely train my forearms as I don't ever have problems gripping the deadlift bar. I think I might start training them more frequently in the future. -TBM __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-08-2005, 11:18 PM	#13
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	I train them occasionally. The main exercise that works them for me is gripping the bar for shrugs and the like, as well as doing static holds.

11-09-2005, 01:12 AM	#14
1911a1 New Member Join Date: Oct 2005 Posts: 16 Recipes: 0 Rep Power: 0	I train forceps twice a week. Reverse curls, hammer curls, wrist curls and reverse wrist curls are all good exercises for the forearms. Forceps like calves shouldn't be neglected.

11-11-2005, 06:23 PM	#15
Cantide Amateur Join Date: Aug 2005 Posts: 52 Recipes: 0 Rep Power: 4	My forearms are in perfect proportion to the rest of my arms and I rarely isolate them. This is not to say that I shouldn't. My forearms get blasted from deadlifts and the like (I'm not a big fan of wrist straps). If I did start training them, I would probably go with behind-the-back wrist curls.

11-14-2005, 02:28 AM	#16
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 43	I used to think that heavy back work is more than enough for the forearms. I have a new training partner now, and we train forearms 4-6 times per week. Within 2 weeks I can see a difference. We do Wrist Curls behind the back, Reverse Grip Barbell Curls, and Wrist Curls on the end of a bench. 2-3 sets of 20-50 reps each. __________________ B3457 daß Scheiße

11-14-2005, 09:51 PM	#18
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 43	Yeah... It's producing results at the moment. So all I can say is ... Light weight baby __________________ B3457 daß Scheiße

11-14-2005, 10:04 PM	#19
animalfan Pro Stature Join Date: Nov 2005 Location: michigan Posts: 217 Recipes: 0 Rep Power: 15	i train mine once a week with shoulders/calves. i just do 3 sets of wrist curls and 3 sets of reverse wrist curls. just started doing that two weeks ago, hopefully i'll see some results. i also do hammer curls when i train biceps and i've been squeezing a raquet ball on my drive to work. hopefully that will help my grip, it usually fails when i deadlift. if not, at least it helps a little with road rage control...

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