essexpowerhouse

what ways are there of evenly building your forearms apart from slight growth from working on other areas?

Mr Chef

Lay your forearm on a flat bench with your wrist over the side. you can do this with your palm facing up or down depending if you want to work the top or bottom of your forearm. Curl a duumbell or extend.

Hope this makes sense ?

essexpowerhouse

yeah thanks that really helped. I'm new to training so i'm still learning new techniques and exercises i only really know the basics right now but suppose gotta start somewhere thanks again

hackskii

Any kind of grip training will build up forearms too.

That forearm trick on the bench will work.
Or you can have a pully handle and have the pully about head height and grab the handle and just curl it down with your wrist.
Then switch to the other hand.
I think that would be easier actually, the bench kind of gets in the way and feels awkward.

You can also stand with the bar behind your back with your palms facing backward and let the bar roll down your fingers till it get to the bottom then roll it back up.

There is one that you can do that hits the very top of the forearm near the elbo. Take a dumbell and hold it with the weight parts sticking up and down, like a hammer curl and rotate it up and down, kind of like a hammer curl that stops half way. You wont be able to use much weight tho.

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Truewarrior1

general grip work, deads,shrugs, any sort of curls, particularly reverse preacher curls and hammer curls. i dont like to do isolation work for my forearms any more.

Robsta

Drop 1 g of test a week, and you'll be bashing one out that often, your forearms will look like arnie's within a few weeks mate....just remember to alternate each time......lol

Magic Torch

LOL great advice Rob

If your new to training mate I wouldn't worry too much about things like forearms. As was said above stick to big compound lifts, like Deads and shrugs and your forearms will get worked. Once you start getting bigger then see if you need to readress it and do some isolation work to bring them in.

Then again if you have time to spend then you could do a couple of sets a week, but I would be more worried about Chest Back and Quads!

Good luck

J

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Robsta

^^^^^ now that's what I meant to say...lol

Mr Chef

I agree

Littleluke

I wouldn't bother with doing specific forearm exercises as bicep curls hit them hard, infact most exercises using your arms hits your forearm so they should just grow... Also you are new to training so don't over complicate your routine, work out what works, then formulate your own training plan and take what everyone says with a pinch of salt.

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Tinytom

Supination and Hammer DB curls.

These will exercise the forearms and also the tie-ins with the biceps for a more complete arm development.

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Ironman

I used to have a set of hand grips that I would do 4-500 grips a nights. build up my forearms a treat

DB

Bump that i use to do thwem loads when i started havent had to train forearms for years now

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Magic Torch

I'm with you tho Iron!

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NPM

'Plate Pinching' is also worth a bash !