• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Admin

Administrator. Graeme
Staff member
forearms and trapezius. How many times have people told you that they don't train their forearms because they are being worked in almost every exercise?

What exercises can be followed to achieve awesome traps and huge forearms?
What is the best rep range for training traps and forearms?
What is the most effective trap and forearm routine you have ever used?
 
Deadlifts for both for me. Never purposefully worked them any other way...and there they are! :p

Tim.
 
What exercises can be followed to achieve awesome traps and huge forearms?
What is the best rep range for training traps and forearms?
What is the most effective trap and forearm routine you have ever used?

It is no rocket surgery here.
Best specific exercises are shurgs and wrist curls
Train them like any other muscle.

Kelsos shrug book is the book to buy for this.

Big mistake I see when I look at people shurging is they sort of rotate the shoulder is the best way I can described....rather than going straight up and down, going in a circular motion is heading for trouble.
 
Big mistake I see when I look at people shurging is they sort of rotate the shoulder is the best way I can described....rather than going straight up and down, going in a circular motion is heading for trouble.

Yep a shrug is exactly that, straight up and straight down, no rolling of shoulders required...
 
Farmers walks seem to hit my traps/rear delts well and absolutely burn my forearms.

As an aside, I was under the impression that building traps would help the health of the shoulders (i.e. as an opposite muscle group to the chest), but a physio seemed to disagree. Having seen well built 40-50 yo men at my gym with very big traps, the rounding of their shoulders puts me off going crazy on the trap work.
 
Plenty of our male members already have the forearm exercises downpat after reading the Jerking Off Thread....
 
Top