budgie

any advice on training forearms please. ive been doing hammer curls with db and arms flat on bench with wrists over edge faceing upwards with db flexing wrists up n down. ive got skinny forearms and they dont seem to be growing at all definatley not the same speed as everything else.i train them once a week.
thanks budgie:gun:

Liam

Whats your routine? is your diet good?

I find that deadlifts, bent over rows and pull downs all work my forearms really well.

Jock

Thick bar deadlifts, wrist curls, chins etc

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dom1986

heavy back work does mine good
i throw in some wrist curls with oly bar here and there...

i also have a set of heavy grips from 100-350 pounds resistance which i use a few times a week... really good i can close the 250

dmcc

TBH mate I've not been doing much different to you, apart from alternate grip deadlift and the fact that I rarely train them separately, and my forearms have grown (currently 13½ in.). Keep doing it, they can be stubborn buggers.

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pauly7582

Don't bother with wrist extension or curls etc. all the stress on the wrist itself with no where near enough stimulus on forearm muscles for growth.

Concentrate on grip based movements. Heavy back exercises. Train your grip mate- this produces big forearms.

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6' 0"
218lb
9% bf
BP: 160k
DL: 240k
Squat:200k

Dieting
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mars1960

True, they do stress the wrist but many ppl have built great forearms with reverse grip curls and "wrist extensions" lets not forget the other and little used now proper hammer wrist extension, IE 18" bar weight on one end and use a hammer movement, ( ever seen a blacksmiths forearms)?

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A little knowledge is a dangerous thing.
(so i'm saying jack sh1t)

dom1986

talking about forearms you seen frank mcgrath :O
friend borrowed me his dvd animalpak. biggest forearms ive seen along with lee priest

pauly7582

Mate with the greatest respect. Show me one person who claims to have built great forearms with wrist curls and extenstions.

__________________
6' 0"
218lb
9% bf
BP: 160k
DL: 240k
Squat:200k

Dieting
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Bulldozer

Wrist curls are on the whole are pants for forarm development. There are better ways anyway.

I am a grip and forearm fanatic (or getting that way)

A strong grip is something that interests me greatly.

Train your grip and your forarms will be monsters ;)

Some stuff i do for grip/forarm work :

sandbag carry
farmers walks
thick bar work. (including press's and deads, i have 2, 2.5 and 3 inch thick bars)

times holds
hammer squeeze
grippers
plate pinches
plate flipping
finger flexion

Man the list goes on and on. There are loads and loads of ways to train your grip/forarm, just have to use your imagination ;)

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simba

barbell reverse curls and hammer curls... on mondays..

and barbell wrist curls on fridays..

god bless