Use the old rope attached to the weights at one end and a wooden stick at the other. With arms out front you turn the stick with one hand at a time rolling the rope around the stick. Good shoulder and forearm.
Farmer walk is good for strength. The rope on a wooden stick is the easiiest and chepest method and WORKS too.
Personally, I think you could do all of the wrist curls in the world, but the only real thing that's gonna build big forearms is handling big weight. One of the best forearm pumps I get is after a heavy set of DB press, and certainly after some barbell/dumbbell curls. I think reverse curls and hammer curls are good, but after that, I think a lot of the other stuff is kind of a waste of time. then again, my forearms aren't that big, so shows how much I know.
Guys what about stuff like the super gripper or power putty.....wont that build good strenght in hands,fingers and forearms?
1. Picture yourself doing a double biceps pose and the flex the wrist down and up. Now attach a handle to the upper cable, take hold of it with your hand, arm bent, curl the wrist down and to the inner side. Start of with 3 sets of 15 with 50lbs or so and work up from there. 2. When doing any dbell work for other body parts squeeze the grip and don't release til your set is over.
BIGTREE: do you have any pictures of what you are talking about - I didnt understand your description of that axehandle thing. thanks
I know this may sound dumb,but I carry one of those hand-gripper things that you squeeze in my truck.Wheneve I am in traffic I squeeze that thing about 100 or more times until failure for each hand.It really pumps my forearms up,and its good for sitting in 5:00 traffic.
You wanta real gripper, get some of the Capt. of Crush from IronMind, the 'light' one is 100lbs and the big boy is 365lbs.
I do heavy deads, stiff deads, bb shrugs, close grip..I do everything heavy..so my forearms are pretty decent...I might be the exception to the rule tho
Originally posted by Song Wats up guys... I need some help with forearm exercises... What else can i do for forearms besides wrist & reverse wrist curls?? 1 more thing... how many sets and reps should i do for mass?? cause i mostly do 8 sets for 15-20 reps so i feel the burn.. thanx Song i just do wrist curls and reverse wrist curls for my forearms every third week or so, i think those two excercises are just fine for a forearm routine... excercises like deadlifts and rows are whats really gonna build ur forearms up big, that is what i rely on... btw i think 8 sets is way too much for such a small bodypart
My forearms have been over 15" since I was 17. My pop had giant forearms and calves, thank god I got his genes. All of the techniques I have read sound very effective. i stopped training mine because the were un-proportionate to my bis and tris. tripp OUT.................................................................................