whats the best way to build the forearm?
#6
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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.
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.
#7
Cossiemodo
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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.
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.
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#9
The Special One
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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
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
#10
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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.
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.
that is the one i do its pain but worth it works very well
#11
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copy the link works very well
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