Forearm exercises?
09-23-2010, 10:04 PM
#1
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Thread Starter
Forearm exercises?
My biceps/triceps, shoulders, thighs and calves are quite big for my size - 5'7", 150lbs. I worked out with people from the football and track team in high school, so I was pretty fit at one point. But I've always had skinny looking forearms, and even ankles if it matters. Been wondering about this because the other day I did a shitload of pushups, and my forearms aren't really sore today, but my entire arms are sore, along with the muscles underneath my armpits (this is why I'm taking an anatomy class...)
I think its part genetics? My dad's a pretty skinny mofo, and my mom has scrawny forearms and ankles. I don't remember if my forearms were big in high school, but I used to do wrist curls with weights with my arms resting on my leg.
oh and before any of you say it....
I know. It's probably why my arms haven't shriveled into skin and bones yet.
I think its part genetics? My dad's a pretty skinny mofo, and my mom has scrawny forearms and ankles. I don't remember if my forearms were big in high school, but I used to do wrist curls with weights with my arms resting on my leg.
oh and before any of you say it....
I know. It's probably why my arms haven't shriveled into skin and bones yet.
09-23-2010, 11:18 PM
#2
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dammit beat me to the punch 
09-23-2010, 11:33 PM
#3
Pushups are going to work you're forearms much. Pushups are mainly chest/tri with some other auxiliary muscles doing a little work as well.
A good forearm exercise is to sit on a bench upright with a barbell. Have your upper arms just down at your side and your forearms parallel to the ground with an underhand grip on the barbell at a natural width. Keeping your forearms parallel, rotate at wrist as far down as you can and then all the way up as far as you can. Do that for 10-15 reps for a few sets or until you're spent.
And the site I got the pic from...
http://www.exrx.net/WeightExercises/...WristCurl.html
I don't do it exactly like the image or website says. I sit up straight like I said and have my forearms kind of "hover" instead of resting them on my legs. It kind of gets a little bit of an isometric bicep action going. Whatever way you want to do it works though.
ALSO, after one set of doing it underhand, do it with an overhand grip. That'll work some other muscles in your forearm that you aren't engaging as much while doing the underhand way.
A good forearm exercise is to sit on a bench upright with a barbell. Have your upper arms just down at your side and your forearms parallel to the ground with an underhand grip on the barbell at a natural width. Keeping your forearms parallel, rotate at wrist as far down as you can and then all the way up as far as you can. Do that for 10-15 reps for a few sets or until you're spent.
And the site I got the pic from...
http://www.exrx.net/WeightExercises/...WristCurl.html
I don't do it exactly like the image or website says. I sit up straight like I said and have my forearms kind of "hover" instead of resting them on my legs. It kind of gets a little bit of an isometric bicep action going. Whatever way you want to do it works though.
ALSO, after one set of doing it underhand, do it with an overhand grip. That'll work some other muscles in your forearm that you aren't engaging as much while doing the underhand way.
Last edited by TS_eXpeed; 09-23-2010 at 11:37 PM.
09-24-2010, 12:01 AM
#4
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Thread Starter
Thanks. Yeah, I used to do something like that in high school... looks like I gotta get me a set of weights.
@ the Star Wars pic
@ the Star Wars pic
09-24-2010, 12:37 AM
#6
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PWNED. hahah
gotta love failed hot linking sometimes... except for that one shemale
gotta love failed hot linking sometimes... except for that one shemale
09-24-2010, 12:49 AM
#7
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Thread Starter
I might join a gym, but I don't have much willpower to go to one, so I don't want to waste the money. Maybe after I do P90X.... again. And finish it. 
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09-24-2010, 12:51 AM
#8
Sanest Florida Man
Your forearms are the muscles that control your hands, fingers and wrists. I found doing a bunch of shoulder shrugs while holding 60lbs weights in each hand really put a strain on your grip. Also playing drums is a great forearm workout though it only works the upper part of the forearm.
If you join a gym and lift heavy shit, just holding that shit steady in your hands will wear your forearms out. Sometime when I did free weight presses my hands would get tired before my chest would and I'd have to stop early for fear of the weight slipping out of my hand onto my face.
If you join a gym and lift heavy shit, just holding that shit steady in your hands will wear your forearms out. Sometime when I did free weight presses my hands would get tired before my chest would and I'd have to stop early for fear of the weight slipping out of my hand onto my face.
09-24-2010, 08:03 AM
#9
My Garage
Some gyms have this...
Get a stick, a rope, and something that weighs about 15-20 pounds. Tie one end of the rope to the weight and the other end to the middle of the stick. Hold the stick straight out in front of you, palms down. Using only your hands, in alternate strokes rotate the stick until the rope starts winding around the stick and lifting the weight. You can also stand on something elevated in increases resistance.
Get a stick, a rope, and something that weighs about 15-20 pounds. Tie one end of the rope to the weight and the other end to the middle of the stick. Hold the stick straight out in front of you, palms down. Using only your hands, in alternate strokes rotate the stick until the rope starts winding around the stick and lifting the weight. You can also stand on something elevated in increases resistance.
09-24-2010, 08:16 AM
#10
Forearms can be tough to build for some people. They're a more "dense" type muscle, similar to calves. Alot of time, genetics plays a big part in foremarm development. But you can overcome that, if you train them constantly, or work in a a field like construction.
You're still young yet (not knock on your age- wish I was 21 again..), so it just might take time.
Any kind of grip excercies or pulling excercies; pull-ups, bent over rows, one arm rows, etc..will help.
Also, hammer curls will help, too.
Good luck!
You're still young yet (not knock on your age- wish I was 21 again..), so it just might take time.
Any kind of grip excercies or pulling excercies; pull-ups, bent over rows, one arm rows, etc..will help.
Also, hammer curls will help, too.
Good luck!
09-24-2010, 10:55 AM
#11
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I say just 
I remember at some party some chick was saying "gee you have big forearms..."
I just
I remember at some party some chick was saying "gee you have big forearms..."
I just
09-24-2010, 11:17 AM
#12
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it will also take care of the mourning would LOL....
but on a serious note check the following exercises out:
http://www.shapefit.com/forearms-exe...rls-bench.html
http://www.shapefit.com/forearms-exe...ver-bench.html
09-24-2010, 02:17 PM
#14
Chapter Leader (Southern Region)
You should wear gloves with pennies taped to the outside so they add a good 5-10 lbs of weight. But don't tape pennies to the palm side of the glove otherwise when you choke your chicken it'll make your junk green and shit.. oh and don't use superglue. Trust me, I know.
-Majofo
-Majofo
09-24-2010, 04:07 PM
#15
Team Owner
Shakeweight?
09-24-2010, 04:24 PM
#16
LOL when i first saw the shakeweight for women i cracked up laughing... i was @ a local diner with some friends late night after a lounge... but then they started showing the guy's version ... same thing painted black 
shakehead:shakehead
forearm exercise is pretty simple, but it'll take you some time... either you start playing sports like baseball/tennis or take up jiujitsu where forearms will be worked all day every day... try this...
take a bar(8-12 inch in length), steel/wood doesn't matter put a whole through the middle and tie a 3 ft length of wire... 10-12 guage shoudl do fine, on the other end make a releaseable loop that u can tie to steel plates or your choice of weights, start low 5 lbs should do it...
Now hold out the bar arms extended.. don't have to lock your elbows just make sure ur arms are paralell to the floor, try to wind up the weight and the wire with the bar until u get it all the way up, now slowly unwind it... rinse and repeat until ur forearms are like popeye the sailor man!
shakehead:shakeheadforearm exercise is pretty simple, but it'll take you some time... either you start playing sports like baseball/tennis or take up jiujitsu where forearms will be worked all day every day... try this...
take a bar(8-12 inch in length), steel/wood doesn't matter put a whole through the middle and tie a 3 ft length of wire... 10-12 guage shoudl do fine, on the other end make a releaseable loop that u can tie to steel plates or your choice of weights, start low 5 lbs should do it...
Now hold out the bar arms extended.. don't have to lock your elbows just make sure ur arms are paralell to the floor, try to wind up the weight and the wire with the bar until u get it all the way up, now slowly unwind it... rinse and repeat until ur forearms are like popeye the sailor man!
09-24-2010, 05:24 PM
#17
My Garage
LOL when i first saw the shakeweight for women i cracked up laughing... i was @ a local diner with some friends late night after a lounge... but then they started showing the guy's version ... same thing painted black shakehead:shakehead
forearm exercise is pretty simple, but it'll take you some time... either you start playing sports like baseball/tennis or take up jiujitsu where forearms will be worked all day every day... try this...
take a bar(8-12 inch in length), steel/wood doesn't matter put a whole through the middle and tie a 3 ft length of wire... 10-12 guage shoudl do fine, on the other end make a releaseable loop that u can tie to steel plates or your choice of weights, start low 5 lbs should do it...
Now hold out the bar arms extended.. don't have to lock your elbows just make sure ur arms are paralell to the floor, try to wind up the weight and the wire with the bar until u get it all the way up, now slowly unwind it... rinse and repeat until ur forearms are like popeye the sailor man!
shakehead:shakeheadforearm exercise is pretty simple, but it'll take you some time... either you start playing sports like baseball/tennis or take up jiujitsu where forearms will be worked all day every day... try this...
take a bar(8-12 inch in length), steel/wood doesn't matter put a whole through the middle and tie a 3 ft length of wire... 10-12 guage shoudl do fine, on the other end make a releaseable loop that u can tie to steel plates or your choice of weights, start low 5 lbs should do it...
Now hold out the bar arms extended.. don't have to lock your elbows just make sure ur arms are paralell to the floor, try to wind up the weight and the wire with the bar until u get it all the way up, now slowly unwind it... rinse and repeat until ur forearms are like popeye the sailor man!
09-28-2010, 09:20 PM
#19
Needs more Lemon Pledge
What are you? Indian?
Call me when you need fivearm exercises...
Call me when you need fivearm exercises...
09-28-2010, 10:23 PM
#20
Chapter Leader (Southern Region)
09-28-2010, 11:32 PM
#21
Needs more Lemon Pledge
09-28-2010, 11:39 PM
#22
Chapter Leader (Southern Region)
09-29-2010, 12:29 PM
#25
Chapter Leader (Southern Region)
09-29-2010, 02:02 PM
#26
Needs more Lemon Pledge
^ for her or for me? 
09-29-2010, 02:07 PM
#27
Chapter Leader (Southern Region)
All parties involved. For more forearm workout, google sexy myosource girl grace. There's a thread in L&NN as well. 
09-29-2010, 03:46 PM
#29
Three Wheelin'
When i was watching the vid I kinda got lost what the thread topic was lol...I guess it would be a good workout for all of us here.
09-29-2010, 03:48 PM
#30
Chapter Leader (Southern Region)
09-29-2010, 07:18 PM
#31
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the camera man was capturing a chest workout there LOL....did he know what was going on ?and yeah great forearm workout....all of a sudden after watching the video my forearms seem tighter
09-30-2010, 11:52 PM
#33
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clean snatches ehh...
10-01-2010, 12:12 AM
#34
Chapter Leader (Southern Region)
10-01-2010, 12:14 AM
#35
Moderator
Thread Starter
Clean snatches definitely get my forearms going
10-01-2010, 11:20 PM
#36
Sanest Florida Man
http://nutritionhealthfitness.com/forearm-muscles/
take it from me, I should know. here's a pic of me a few years ago
pVsL7.jpg
/thread
take it from me, I should know. here's a pic of me a few years ago
pVsL7.jpg
/thread
10-01-2010, 11:28 PM
#37
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I see you took the liberty to shave...
10-02-2010, 01:22 AM
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10-02-2010, 03:44 PM
#39
Team Owner
Some gyms have this...
Get a stick, a rope, and something that weighs about 15-20 pounds. Tie one end of the rope to the weight and the other end to the middle of the stick. Hold the stick straight out in front of you, palms down. Using only your hands, in alternate strokes rotate the stick until the rope starts winding around the stick and lifting the weight. You can also stand on something elevated in increases resistance.
Get a stick, a rope, and something that weighs about 15-20 pounds. Tie one end of the rope to the weight and the other end to the middle of the stick. Hold the stick straight out in front of you, palms down. Using only your hands, in alternate strokes rotate the stick until the rope starts winding around the stick and lifting the weight. You can also stand on something elevated in increases resistance.
10-07-2010, 04:35 PM
#40
Senior Moderator
