Forearm routines

[jj80]

Just wondering what everyone does for forearm day, or what some good routines are.

I'm half (completely) serious with this thread, I have weak ass forearms mainly on the reverse side. I can't do reverse curls cause of elbow issues so its never improved.

Are there standout exercises? Shitty ones you shouldnt bother with?

 

[Shrek]

I'm just doing some hammer or reverse curls with biceps. That's all.
I only do reverse curls with cables as in impinges my forearm with barbells. Painful.

 

[bull]

The best thing for forearms and hands is work. Grab a crowbar and shovel and dig a few holes then fill them back in and start again.

If you use straps for back training, throw them away.

One thing that I have never tried but should work is hanging a plate on a rope and then roll it up around a stick.

 

[Bazza20]

Farmers walk.

 

[myst]

The best thing for forearms and hands is work. Grab a crowbar and shovel and dig a few holes then fill them back in and start again.

If you use straps for back training, throw them away.

One thing that I have never tried but should work is hanging a plate on a rope and then roll it up around a stick.

Definitely agree! I drive a computer all day, so when it comes to my bi yearly manual labour in the backyard my forearms burn like crazy!

Definitely ditch the straps, get used to deadlifting double overhand no straps, switch to over under when it gets too heavy.

 

[nazzysmith]

Ditto at bazza

Farmers walks for the win...

 

[Goosey]

Deadlift
Shurgs
Rows
Chin-ups
Farmer's
Curls

Do that in the form of a hard heavy non-stop workout and your forearms will be close to exploding I guarantee

 

[Brick]

Fat bar curls, hammer curls.

 

[D1cko]

Farmers walk.

+1....just startted doing farmers walks and my forearms are twice the fuckin size for hours...pump even last till the next morning lol...
Also I feel alot in my forearms after chins...

 

[jj80]

Yeah I have no problem developing grip / palm side of forearm. Chins at 150kg total weight wil do that..... its the reverse side that is weak.

 

[myst]

Fat bar curls, hammer curls.

Keep forgetting this, need to buy some pool noodles and make some ghetto fat grips, thanks for reminding me!

 

[aQuilla]

I'm not yet into this but some gym buddies just do Farmer's and reverse curls.

 

[Goosey]

This is a good little trick to finish off your arms.

Shove your clenched fists into a deep bucket of thick mud

Then attempt to unclench and fully extend your fingers against the resistance provided from all directions by the mud.

Do this rapidly and repeat it until your hands feel like they are ready to drop off.

You won't feel anything in your forearms by this point

 

[adamklam]

This is a good little trick to finish off your arms.

Shove your clenched fists into a deep bucket of thick mud

Then attempt to unclench and fully extend your fingers against the resistance provided from all directions by the mud.

Do this rapidly and repeat it until your hands feel like they are ready to drop off.

You won't feel anything in your forearms by this point

When I wanted to be a martial artist - we used to do this with a bucket of uncooked rice. If you're a real hard arse (or stupid) then you'd use a bucket of gravel.

 

[judgey]

I tried throwing in some heavy upright rows with a bit of leg drive from the rack to finish off my shoulders and traps last night. If they contributed nothing to my shoulders/traps, it was an amazing forearm punisher - they are nice and sore.

 

[RyanF]

Shake weight.

 

[Goosey]

Shake weight.

Bazinga!

 

[Grunta]

Try rolling a plate on a rope onto a stick, as someone previously mentioned.
Will burn like fire.