My forearm

魂

魂1980

Guest
Hi guys,

i have been working out about an year already, i have seen good result however i didnt really train my forearm that much. I always put my forearm workout with tricep and bicep day, and i do my forearm at last. Should i start forearm excercise before i jump into bicep and tricep since its weaker? and how many excercise and sets should i work on my forearm/week?
Plz help my upper arm is alot thicker than forearm that looks kinda weird man.:eek:
 
forearms being smaller muscles are generally put to the end of the workout

however if it doesnt interfere with the rest of your workout then its fine to do it in the start

you could do any of the grip exercises
 
Here's the "BEST" forearm workout. It was something I was taught when I wrestled in high school. Forearms and grip strength are crucial in wrestling.

Get a wooden broom handle or any wood dowel the thickness of a broom handle. Drill a 1/4 inch hole through the side in the middle of the shaft. Buy a length of 1/8 nylon cord. You'll need about an 8' length. Run it through the hole in the broom handle and tie off a good knot. You will be attaching either a dumbell or a plate to the other end for resistance. You can tie it on or rig a slip knot or something of the sort for easy change of weight.

Now, tape up each side of the broomstick with some grip tape and you're set. Start with your arms extended and the weight at the bottom of the length of rope. Rotate your wrists to "wind" the weight up. Once you get it up, wind it back down and continue to wind it back up in the opposite direction.

Great burn. Works the entire forearm.
 
You can actually get away with not training your forearms directly as many of your back/bicep movements train your forearms.

If you do choose to train them directly, be sure it is at the end of your bicep/tricep workout as you don't want to exhaust the forearm before your perform your arm exercises.
 
ya, ive never trained my forearms, i think they get there share from every other excerise ( curls, deadlifts etc)
 
jeff_pa said:
Here's the "BEST" forearm workout. It was something I was taught when I wrestled in high school. Forearms and grip strength are crucial in wrestling.

Get a wooden broom handle or any wood dowel the thickness of a broom handle. Drill a 1/4 inch hole through the side in the middle of the shaft. Buy a length of 1/8 nylon cord. You'll need about an 8' length. Run it through the hole in the broom handle and tie off a good knot. You will be attaching either a dumbell or a plate to the other end for resistance. You can tie it on or rig a slip knot or something of the sort for easy change of weight.

Now, tape up each side of the broomstick with some grip tape and you're set. Start with your arms extended and the weight at the bottom of the length of rope. Rotate your wrists to "wind" the weight up. Once you get it up, wind it back down and continue to wind it back up in the opposite direction.

Great burn. Works the entire forearm.
Click to expand...

Very true, we did this in kung fu too. Very painfull, very good exercize
 
I do forearms on Bicep day... just do it at the end, get a good burn. I can see them growing, its nice... But yeah, I am a believer in working them out by them selves along with your other various arm workouts
 
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