Forearms...

Topher1978
Topher1978 Posts: 975 Member
in Fitness and Exercise
What is the best way to build strength for your forearms? I sometimes get fatigued in my forearms doing other weight training, and the muscle I am trying to work can keep on if it wasn't for this. What are y'all's solutions to this problem?
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Replies

  • Troublemonster
    Troublemonster Posts: 223 Member
    There are plenty of forearm isolation exercises such as forearm curls behind the back or over a bench, palms up or down, revers grip barbell curls are also a killer on the forearms.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Ummm.......ummmmm....yeah, I can't say what I originally wanted to say.

    Go with what @Troublemonster said.
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    If your "day job" happens to include repetitive motion and/or if you type on a computer a lot, you may want to double check with your physician to make sure you do not have carpal tunnel. That could also cause this effect. Otherwise, the advice of the 1st responder is excellent.
  • aryya
    aryya Posts: 33 Member
    Hammer curls great for the brachioradialis..
    As well, this is killer: http://www.exrx.net/WeightExercises/WristFlexors/CBRollerWristFlexion.html

    I have found 1 gym in my travels that has a machine for that 'wrist roller' and it's pure evil..
  • Loftearmen
    Loftearmen Posts: 380
    Isolation exercises won't do it for you dude. You should get your forearm training from holding heavy weights in your hands so stick with big, compound lifts for low reps and your forearms and grip strength will grow rapidly. Try slowly working up in weight on your deadlifts with a double overhand grip. Once you've gotten high enough weights on there that you can't hold it double overhand then swap to over under or hook grip. You could also do farmer's walks, all different types of shrugs, rows and chins without straps and then burn out with some hammer or scott curls to focus on your wrist extensors a bit more. Hope this helps.
  • scythian5
    scythian5 Posts: 4
    I find doing a yoga position called ''plank', awesome for forearms and overall core strength., You can find more about plank on the web..
    Good luck.
  • bdamaster60
    bdamaster60 Posts: 595 Member
    Grip strength: One-arm Dumbbell Rows or Rack Pulls

    You're back is much more powerful than your grip, so these two exercises will allow your grip to catch up to the strength of your back.
  • Yeller_Sensation
    Yeller_Sensation Posts: 373 Member
    Sounds a bit trite but it's sincere: I keep at it no matter how weak I feel. I also make it MORE challenging for myself by increasing the weight regularly. It has been the most effective method for me so far.
  • Derpes
    Derpes Posts: 2,033 Member
    Compound lifts work lots, however, if you just want forearms, a hammer curl is a start
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Grip strength: One-arm Dumbbell Rows or Rack Pulls

    You're back is much more powerful than your grip, so these two exercises will allow your grip to catch up to the strength of your back.

    I was just going to recommend some thigh high rack pulls for grip strength. Lift and hold for a few seconds, repeat. Forearm isolations are great but dont necessarily transfer to grip strength. You can also do weighted static hangs from a pull up bar but I like the rack pulls better.
  • waldo56
    waldo56 Posts: 1,861 Member
    For super powerful grip:

    - Start by deadhanging from a pullup bar.

    - Once that's easy switch from a standard grip to your middle knuckles.

    - Once that's easy switch to your first knuckles.

    - Once that's easy switch to your fingertips.

    - Once that's easy ditch the pullup bar and start using doorframes.

    - Win.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Grip strength: One-arm Dumbbell Rows or Rack Pulls

    You're back is much more powerful than your grip, so these two exercises will allow your grip to catch up to the strength of your back.

    I was just going to recommend some thigh high rack pulls for grip strength. Lift and hold for a few seconds, repeat. Forearm isolations are great but dont necessarily transfer to grip strength. You can also do weighted static hangs from a pull up bar but I like the rack pulls better.

    ^^seconded...or is that thirded...I get confused.
  • jayche
    jayche Posts: 1,128 Member
    Thumbless double overhand deadlifts + Farmers Walk are my personal favorites for grip.
  • jim_n_virginia
    jim_n_virginia Posts: 59 Member
    At my old gym they had a 20lb weight with a string tied to a piece of broom stick and you just start rolling the string up on the stick it was a great forearm exercise would burn like heck after a few times.
  • theryan244
    theryan244 Posts: 65 Member
    Deadlft, farmers walk, trap work holding DB's or a BB, any exercise where your holding a heavy *kitten* weight.
  • stines72
    stines72 Posts: 853 Member
    i have a similar problem only its my hands that get fatigued and not my forearms.
  • Topher1978
    Topher1978 Posts: 975 Member
    Hammer curls great for the brachioradialis..
    As well, this is killer: http://www.exrx.net/WeightExercises/WristFlexors/CBRollerWristFlexion.html

    I have found 1 gym in my travels that has a machine for that 'wrist roller' and it's pure evil..
    Just bought one of those!! hehehehe
  • Topher1978
    Topher1978 Posts: 975 Member
    Deadlft, farmers walk, trap work holding DB's or a BB, any exercise where your holding a heavy *kitten* weight.
    Yeah, I was losing it with my hang cleans today. I am going to do that farmer's walk now… I am going to add 3 forearm exercises to one of my days.
  • Topher1978
    Topher1978 Posts: 975 Member
    Thanks everyone!!!
  • vanguardfitness
    vanguardfitness Posts: 720 Member
    You can try fatgripz too. I have a pair that I use for benching as it helps with my elbow tendonitis. I tried it for rowing once and had to drastically drop my weights.
  • r0ckclimbingm0m
    r0ckclimbingm0m Posts: 23
    Rock climbing. :-) Traversing is very good for building forearm strength.

    Also, I think someone else said it - it's a weight on a rope that you then roll up and down. We do that at the climbing gym quite a bit.

    Here's some more - you could do a lot of these at any gym. http://alpineinstitute.blogspot.com/2010/02/forearm-excercises-to-make-you-strong.html
  • RECowgill
    RECowgill Posts: 881 Member
    Isolation exercises won't do it for you dude. You should get your forearm training from holding heavy weights in your hands so stick with big, compound lifts for low reps and your forearms and grip strength will grow rapidly. Try slowly working up in weight on your deadlifts with a double overhand grip. Once you've gotten high enough weights on there that you can't hold it double overhand then swap to over under or hook grip. You could also do farmer's walks, all different types of shrugs, rows and chins without straps and then burn out with some hammer or scott curls to focus on your wrist extensors a bit more. Hope this helps.

    I second this. I don't do any forearm specific exercises, just working on grabbing heavy things and moving them. Keep incrementally increasing the weight for your arms, back, chest, shoulders, whatever, grab the weight and don't use grip gloves or any assistance. Your forearms will start to feel like marble blocks.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    I have found deadlifts the best for improving my forearm strength.
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member
    Nothing makes my forearms turn to quivering sweaty vein bulging awesome like rock climbing.


    Added bonus: it's hella fun!
  • RECowgill
    RECowgill Posts: 881 Member
    I have found deadlifts the best for improving my forearm strength.

    Yeah I'm sure. I think doing pullups again is accelerating my forearm strength rapidly. You have to be able to grab that bar! :drinker:
  • wmagoo27
    wmagoo27 Posts: 201 Member
    For super powerful grip:

    - Start by deadhanging from a pullup bar.

    - Once that's easy switch from a standard grip to your middle knuckles.

    - Once that's easy switch to your first knuckles.

    - Once that's easy switch to your fingertips.

    - Once that's easy ditch the pullup bar and start using doorframes.

    - Win.

    This is good advice. Just doing pullups with your fingers instead of your entire hand will build the forearms. Don't neglect heavy deadlifts and barbell shrugs. Holding anything heavy in your hands will build grip and forearm size.
  • alyssa92982
    alyssa92982 Posts: 1,093 Member
    Hammer curls for sure!!!!!
  • demorelli
    demorelli Posts: 508 Member
    Spring hand grips are great for hand and lower forearm strength.


    http://www.google.com/search?um=1&hl=en&tbo=d&biw=1280&bih=929&tbm=isch&sa=1&q=spring+hand+grip&oq=spring+hand+grip&gs_l=img.3..0j0i24l2.31710.33551.0.34328.2.2.0.0.0.0.75.146.2.2.0...0.0...1c.1.bR3A75ieVM0
  • tameko2
    tameko2 Posts: 31,634 Member
    Grip strength: One-arm Dumbbell Rows or Rack Pulls

    You're back is much more powerful than your grip, so these two exercises will allow your grip to catch up to the strength of your back.

    I was just going to recommend some thigh high rack pulls for grip strength. Lift and hold for a few seconds, repeat. Forearm isolations are great but dont necessarily transfer to grip strength. You can also do weighted static hangs from a pull up bar but I like the rack pulls better.

    ^^seconded...or is that thirded...I get confused.

    fourth or ....third or whatever.

    But um, also I'm confused about the problem maybe. Is it that your forearms get TIRED or that your forearms lack the strength to complete movements with the weights you need for your routine?
  • jaysonhijinx
    jaysonhijinx Posts: 663 Member
    I have found deadlifts the best for improving my forearm strength.

    Same. I used to hold onto the bar for as long as I could as well. 20-30 seconds later my forearms would be on fire! Unfortunately I can't keep doing that cause I use straps cause my fingers keep dislocating, lol.

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