Building Forearm Muscles - How?

[Chussen]

So how do you do this?
My shoulders, back, upper arms, abs & legs are coming along nicely. But how do you grow the forearms?
I have been trying underhand grip rowing. Any suggestions greatly appreciated.

 

[katie]

As a rockclimber, I'm working on my forearms too

Do some forearm exercises - Forearms | Build Ur Body.com - Bodybuilding, Muscle, and Fitness Megasite
Then finish off with the arm hang (hang from a bar from as long as possible) - great for improving grip strength and killing the forearms

What about going rockclimbing? (just doing my best to promote the sport I love)

 

[challs]

www.youtube.com/watch?v=U35KX5g-Dpw

I've had a go at these and they have been quite effective.

(apologies for url, still don't have enough posts to post urls)

 

[Chussen]

That's excellent! Thanks so much.

 

[beertank23]

Reverse grip bicep curls are the bomb.

 

[Kyle Aaron]

I have found that most compound back exercises also do a lot for forearms:- supine pullups, chinups, and bent over dumbell rows particularly. With the first two, an alternating grip that swaps on the next set ensures greater overall arm development.

 

[Shrek]

Yep, chin-ups fry my forearms.. no need for anything else.

 

[NPR]

Try heavy farmers walk and Captains of Crush grippers.

 

[fitnation]

Farmer's walk with a pair of kettlebells. Gradually build up your distances.

 

[NPR]

Kettlebells are not made heavy enough.

 

[PTC]

A pair of 64's not enough for you big fella ?

Thats heavier than the 57kg you carried at Easter (for 127m)

 

[NPR]

But not as heavy as the 100kg per hand James and I carried last year. I'm yet to find a kettlebell that heavy.

KB's are also more expensive than the Farmers Walk handles and not adjustable.

 

[PTC]

Nick, most guys on here cant deadlift 150kg, how the f u c k are they going to pick up 64kg in each hand, let alone 100kg???

 

[Kyle Aaron]

I might just be able to pick up 64kg in each hand, but I'm not sure if I could walk anywhere with it

As Markos said, you have to offer training appropriate to a person's current level - push them a little bit past their comfort zone, not way past and into injury or "are you crazy? I give up!"

 

[NPR]

I'm not going to debate the merits of intensity. The OP asked about big strong forearms. Question answered.

 

[Kyle Aaron]

Of course intensity is good. But the intensity has to be a level people can actually manage.

Markos is right: people who cannot deadlift 150kg are not going to be able to do farmer's walks with 64kg kettlebells, let alone 100kg weights. You have to keep the individual's ability in perspective, and recommend exercises and weights based on that.

 

[Chussen]

Hey guys - chill!

I tried the bicep curls upwards at the wrist from Chall & have been doing 4 sets of 25, 3 times a week with 20kg DB. Let's just say...you can call me Popeye!

 

[challs]

Awesome! glad they are working for you!

 

[NPR]

Ok use kettlebells. When they get too light buy some farmers walk handles or find a gym with serious db's.

 

[lucku]

i feel that my forearms are v tight after doing chin ups...
i think it helps to build forearm muscles