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Hola!

I'm 22 and my body is well defined (I swim almost everyday) but for some reason I'm just no able to gain mass or any "definition" in my forearm (from the wrist to the elbow). The rest of my arms and my chest are the way I want them to be and I can see the progress whenever I decide to work those particular groups of muscles but I can't my any exercise work for my forearms, has anyone had the same problem? any advice? I would very much appreciate it.

All the best from Colombia.

Jack off more.

there are exercises you can do but the thickness of your wrist is largely determined by body type. Thicker wrists means you have a better disposition for putting on mass(be it muscle or fat) especially in that area.

genetics play a big role in this

i've been stuck with the same problem for years. i try to do curls with my wrists at the gym, and have a grip thingy I use at my desk at work- but i think i'm cursed by genetics.

oh, thanks for the replies.

I bought that "grip thingy" too but haven't noticed much progress. It sucks to read that it's because of my genetics . my brother (blood brother) has far thicker wrists than I do and we are... brothers, HOW COME! (true story)

Ok, thanks anyway!

All the best from Colombia!

Check out these exercises specifically targeted for the forearm:

http://www.exrx.net/Lists/ExList/ForeArmWt.html

A few exercises need specific devices, such as a Wrist Roller, but it is easily made. Use a bar with a wide diameter.

socalfitness saidCheck out these exercises specifically targeted for the forearm:

http://www.exrx.net/Lists/ExList/ForeArmWt.html

A few exercises need specific devices, such as a Wrist Roller, but it is easily made. Use a bar with a wide diameter.

Thank you very much. the link is great. Ill keep you posted on the progress.

paulflexes saidJack off more.

Best...advice...ever

Klimmzuege, viele, viele Klimmzuege.

I used to do exercises for my forearms regularly, with dumbbells and barbells for years. Maybe it did a little but I didn't see much. Plus I found it was not good for tendinitis. I still see guys doing them who have gorgeous forearms, some not. It makes me wonder what the truth is.

Some built guys and trainers say doesn't matter if you do forearms exercises because you will get that with bicep and other exercises. I don't do them anymore for that plus my tendinitis is under control through stretching exercisees for it. While my forearms are not as big as I wish, my muscles do respond to other exercises. It looks proportionate so far.

EinDeutscherAusKolumbien said

socalfitness saidCheck out these exercises specifically targeted for the forearm:

http://www.exrx.net/Lists/ExList/ForeArmWt.html

A few exercises need specific devices, such as a Wrist Roller, but it is easily made. Use a bar with a wide diameter.

Thank you very much. the link is great. Ill keep you posted on the progress.

Thanks for your comment. You might find this link useful as well http://www.ironmind.com/
It deals with overall strength, including the forearms, wrists, hands, and even fingers.

BTW - many friends in Germany, and after I'm there a while, the language comes naturally. Hosted exchange students, and keep in touch mostly with a family in Koeln. Also visited with some friends who live in a small town in Bayern. Had problems with their thick dialect. Kiddingly told them their German sounded like someone drunk and with a mouth full of food. All joking of course. When I mentioned that to someone from Hamburg, they said, "that's because they usually are drunk"

Like any other part of your body, you need to do resistance/weight training for your forearms. There are lots of different exercises. Look them up on Youtube. Those 'grip thingy' don't work.

Start boxing.

redsoxfan791 said

paulflexes saidJack off more.

Best...advice...ever

SSJTrunks saidStart boxing.

will that really help? I have the impression that sport just messes up with tendons and ligaments

EinDeutscherAusKolumbien saidoh, thanks for the replies.

I bought that "grip thingy" too but haven't noticed much progress. It sucks to read that it's because of my genetics . my brother (blood brother) has far thicker wrists than I do and we are... brothers, HOW COME! (true story)

Measure the diameter of his wrist and yours, to establish if your blood brother's wrist really is that much larger. Seriously, it can be an illusion. Here's my own true story.

I thought my own wrist was much thinner than my late partner's, almost spindly. He was definitely bigger than me in other objective dimensions, like height and weight, a fairly bulky guy, while I was rather slender (then).

One evening we were going out, and I asked if I could borrow one of his wristwatches. I joked it probably wouldn't fit, because his wrist was so much bigger than mine.

Well, it didn't fit alright - because it was too SMALL for me! I couldn't get the clasp to close on the metal link band.

Puzzled, I asked him to put it on his own wrist. It fit perfectly. I took it back and it was clearly too small for my wrist. Next I actually held my wrist against his, and I could SEE my wrist was the smaller of the two. I tried yet a third time and the watchband still wouldn't fit me. (BTW, he was puzzled, too, thought our wrists looked about the same together, but mine certainly not all that much larger)

The human eye is not always a good instrument for making measurements. In addition to illusions due to tricks of a purely optical nature, there are also mental illusions our minds play on us. First you might positively determine that your wrists & forearms really ARE as underdeveloped as you think. Use a tape measure.

Fat grip everything.
You can get the blue rubber covers that slip over any dumbbell handle or handle attachment, they work awesome!

It's because you got too much gay gene and now you are stuck with skinny wrists.

Happens to the best of us.

I have the same problem. Skinny wrists and calves. I do my calf raises and don't use lifting straps to work my calves and forearms respectively but I have come to realize that its mostly genetics.

paulflexes saidJack off more.

AHAHA.. but seriously....He's onto something!

You could try (I do this) grabbing a weight in your hands and rotating it. (if that makes sense). However I am not sure if doing this could cause damage or injury.. I am not an expert.

FOREARMS - First of all, gaining any noticeable size in your forearms is VERY difficult! The quickest way is through heavy deadlifting, dips to failure and pull-ups to failure. Isolating the forearms may seem like the logical solution but all it's going to do is make your forearms very sore the next day.

WRISTS - Impossible to gain any real size here. Your wrist size is decided before you're born. There is no muscle mass located in the wrist....therefore gaining size there is hopeless. Any possibility for gaining size in the wrist will be from doing the same exercises I stated above. If you do gain any wrist width from this, it will be minuscule.

DtotheS84 said

paulflexes saidJack off more.

AHAHA.. but seriously....He's onto something!

You could try (I do this) grabbing a weight in your hands and rotating it. (if that makes sense). However I am not sure if doing this could cause damage or injury.. I am not an expert.

There is no muscle mass located in the wrists, so this exercise will provide zero results. Unless of course your tendons swell temporarily from the stress.

The wrist contains the LEAST amount of fat on your body. That is why the wrist is used to measure your body type ( ectomorph, mesomorph, etc).