Way to get killer forearms?

  • TomAtomix

    Posts: 1

    Aug 02, 2014 3:39 AM GMT
    Hi guys

    I am quite happy with my musculature but my forearms look ridiculously thin - especially compared to my biceps that are bulking. Granted, I don't like working on forearms too much, but the few exercises I do (using barbell, rolling on the palm of my hands, plus dumbbells at a 90 degree angle left and right) do not seem to do much. Any super dopey exercises to finally get killer forearms? Thanks!
  • whytehot

    Posts: 1165

    Aug 02, 2014 5:32 AM GMT
    Same problem here. Shoulders and forearms are like 80% of my routine.
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    Aug 02, 2014 6:59 AM GMT
    Rock climbing. Nothing else will come close.
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    Aug 03, 2014 3:18 AM GMT
    I know one way, but you only tend to work one forearm.
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    Aug 03, 2014 7:38 PM GMT
    These work. I keep one in the truck and use it driving between work sites.

    http://www.amazon.com/Captains-Crush-Hand-Gripper-Trainer/dp/B0002U3CNU/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1407094595&sr=1-1
  • lgg5819

    Posts: 141

    Aug 15, 2014 12:15 PM GMT
    TomAtomix saidHi guys

    I am quite happy with my musculature but my forearms look ridiculously thin - especially compared to my biceps that are bulking. Granted, I don't like working on forearms too much, but the few exercises I do (using barbell, rolling on the palm of my hands, plus dumbbells at a 90 degree angle left and right) do not seem to do much. Any super dopey exercises to finally get killer forearms? Thanks!


    Are you deadlifting? Shrugging? Those tend to hit forearms quite a bit, as well as reverse barbell curls. The reality is if you are doing heavy compound lifts, your forearms will grow from that a lot more than they will from accessory lifts. If you aren't deadlifting, start.
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    Sep 07, 2014 5:03 AM GMT
    lgg5819 said
    TomAtomix saidHi guys

    I am quite happy with my musculature but my forearms look ridiculously thin - especially compared to my biceps that are bulking. Granted, I don't like working on forearms too much, but the few exercises I do (using barbell, rolling on the palm of my hands, plus dumbbells at a 90 degree angle left and right) do not seem to do much. Any super dopey exercises to finally get killer forearms? Thanks!


    Are you deadlifting? Shrugging? Those tend to hit forearms quite a bit, as well as reverse barbell curls. The reality is if you are doing heavy compound lifts, your forearms will grow from that a lot more than they will from accessory lifts. If you aren't deadlifting, start.


    Yes. Deadlifts. Especially as the weight challenges you, because such as is the case with rock climbing, grip and wrist strength will increase alongside muscle mass and density.
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    Sep 09, 2014 4:05 PM GMT
    Swim. You pull yourself through the water with your forearm. My forearms have always been proportional to the rest of my arm and now that I think of it I've never noticed a swimmer with spindly forearms. I notice the feel of working it mostly on a crawl & breast but probably butterfly is real good for that. I don't do that stroke because of back issues.

    I do another stroke, almost like rowing, except no oars and yer in the water, that hits the forearm really well. I don't even know if it has a name, but I've been doing it since I was a kid. Might be something I made up or copied off my mom. I've never seen anyone else swim it but it's actually really good for you. Sort of an upside down, inverted breast stroke, on the back with a frog kick and propelling with arms not coming out of the water or reaching in front of you, but rather staying in the water and coming up alongside the body just at an angle and then back down to the sides so force comes from the shoulders, the forearms especially, and the wrists and into the hands. With that most of the propulsion through the resistance of the water comes from below the elbow so that actually targets the forearm.
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    Sep 09, 2014 6:53 PM GMT
    Okay, so just back from swims. And I was keeping my mind on forearm.

    Crawl hits forearm more so than breast. Sidestroke seems to hit more the lower part of the forearm down towards the wrist. I didn't do backstroke because by then my back was starting to bug me and I didn't want to overdo it so I only swam a half mile or less. I did do my odd stroke as described in post above and that really does hit the forearm more than the other strokes as I thought I remembered while posting.

    Also, I asked while swimming but the lifeguards didn't know if there was a name to it, but another swimmer there did and called it an elementary backstroke. He says it's taught to kids in very early swimming or for boating safety as a self-preserving life-saving stroke so that would make sense as to why I didn't know where I picked up on it since I was taught to swim at a very early age.

    And here's a youtube on that, now that I know what to search for (and you can see how that would target the forearm on the down stroke which is the power stroke)...

    https://www.youtube.com/watch?v=Uvn9QinYMQc

    Here's if embedding works...


    It's also a good stroke if you want to keep swimming but want to take your goggles off for a break.
  • MikemikeMike

    Posts: 6932

    Sep 09, 2014 7:13 PM GMT
    Wrist curls till it hurts.
    I also have a Marcy wrist trainer. Helps with raquet sports