paceo

iTrader: (5)

as title really, cant think of many ways of building this muscle up!

CosworthGuy

Lots of wanking!!!. No seriously. You need to get some dumbells and do curls. thats allways good for forearms

joshF

hammer curls i use

they seem to work

paceo

iTrader: (5)

how do you do curls?

liammcl

iTrader: (4)

http://www.bodybuilding.com/fun/exer...uscle=Forearms

Ollie.

Get a brush shaft..... about 15" long.... drill a hole in the middle of it and put a bit of rope through it and tie a weight to the bottom.

Hold arms straight out in front of you at shoulder height and roll the weight to the top and roll it to the bottom and repeat.....do NOT let it just slip down.

I bet you're in agony after this.

TurboShed

Do wrist curls, with palm facing up, and palm facing down, sat on a bench. Also wrist flippers, where you rotate the forearm with elbows in a fixed position.

Some people say you don't need to specifically train the forearm because it gets worked incidentally in so many other exercises. But I find that you get some very interesting muscle development if you do exercise them, that I don't see on other people's forearms. The tendons around the wrist area become very pronounced, makes your hands look very powerful.

danja

I find holding the straight dumbell bar hands facing down rather than up.

Finish my arms session off everytime with this and works wonders

Mike C

iTrader: (1)

Hold a barbell behind your back, and just curl your wrists up

Also, use a bicep curl machine with an overhand grip (rather than underhand for training biceps). rest your upper arms on the pad and just lift that way. You'll really feel it, especially at 1st, even on relatively light weights

there's loads of exercises, but those are 2 of the best

mart33

that is the one i do its pain but worth it works very well

rstel1

copy the link works very well