how to build thick strong fore arms?

  • walker0229

    Posts: 10

    Jul 11, 2011 6:37 PM GMT
    im working out few times a week, which moves should i do to help develop my arms
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    Jul 11, 2011 9:17 PM GMT
    They are hard to work on. Wrist curls (with dumbbells, not beer...).

    Gripping a plate between your fingers and holding it also seems to work. It seems to me that the forearms would be worked most effectively with isometric moves.

    But don't listen to me, my forearms are toothpicks.
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    Jul 11, 2011 9:19 PM GMT
    Wrist curls are pretty effective, you can do them palm up and palm down.

    http://www.bodybuilding.com/fun/forearm.htm

    There's another exercise I do, but I'm not sure what it's called. I grab a bar and tie a light weight to it with some string. Hold your arms straight out and rotate the bar in your hands so the the string wraps around the bar. Keep rotating the bar until the weight reaches the bar and repeat.

    Hope this helps!
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    Jul 11, 2011 9:29 PM GMT
    Use more free weights instead of machines? Worked for a few people I know
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    Jul 11, 2011 9:31 PM GMT
    everytime you rub one out only move your wrist? icon_biggrin.gif

    Everyone else is pretty spot on.
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    Jul 11, 2011 9:35 PM GMT
    Deadlifts and pull ups?

    Show some pictures of what you want.
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    Jul 11, 2011 9:36 PM GMT


  • in_this_corne...

    Posts: 704

    Jul 11, 2011 9:41 PM GMT
    Kettlebell swings work well to hit your forearm muscles (not to mention core, abs, shoulders and more). Sometimes I do a swing-intensive kettlebell workout and my forearms burn in a big bad way.

    2 handed 1 kettlebell (48 KG+)
    1 handed, 1 kettlebell (16 KG - 24 KG)
    2 handed 2 kettlebells (16 KG - 24 KG)

    Those are just the weight levels I use...give them a try.
  • Tritimium

    Posts: 261

    Jul 11, 2011 10:06 PM GMT
    pre_mortem saidDeadlifts and pull ups?

    Show some pictures of what you want.


    Yep - if you're going really heavy on the deadlifts, and doing a lot of pull-ups, your forearms will have no choice but to develop.
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    Jul 12, 2011 12:25 AM GMT
    JackNWNJ saidThey are hard to work on. Wrist curls (with dumbbells, not beer...).
    Alternate hands - dumbbell in one, beer in the other. icon_cool.gif
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    Jul 12, 2011 1:51 AM GMT
    deadlifts and pullups without any pansy straps.

    heavy deads will kill your hands and work your forearms like nuffin else especially as your grip begins to go and the bar feels like it's sitting on your finger tips, then your forearms will burn like mad and you'll be able to smile knowing they are getting a great workout.
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    Jul 12, 2011 2:07 AM GMT
    If you're not adverse to heights, try rock climbing.
    A friend of mine who climbs has massive fore arms from it.
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    Jul 12, 2011 3:25 AM GMT
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    Jul 12, 2011 3:44 AM GMT
    pullups
  • Lincsbear

    Posts: 2605

    Jul 13, 2011 7:03 AM GMT
    I heard winding a weight up on a line around a bar with your arms held out straight before you is good for exercising forearms.
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    Jul 13, 2011 7:08 AM GMT
    Lincsbear saidI heard winding a weight up on a line around a bar with your arms held out straight before you is good for exercising forearms.


    I do this,
    not often enough
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    Jul 13, 2011 7:42 AM GMT
    forearm curls - overhand grip instead of underhand - do a set after bicep curls and do a set after shoulder flies or rowing moves - go slow with it to start though to avoid tendonitis
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    Jul 18, 2011 6:35 PM GMT
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  • Latenight30

    Posts: 1525

    Jul 21, 2011 6:57 PM GMT
    Hatter saidIf you're not adverse to heights, try rock climbing.
    A friend of mine who climbs has massive fore arms from it.


    I also mix doing dumb bell shrugs with forearms. Heavy weights, do some standing wrist curls, then shrugs.

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    Jul 22, 2011 8:09 PM GMT
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