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new guy with question
- Thread starter qbdude
- Start date
Naturally, any exercise that requires grip strength will work your forearm flexors (the palm side of the hand/wrist unit). Exercises such as deadlifts, power shrugs and pull ups will have a lot of work in this manner. Modified grip so that the knuckle side is leading in exercises such as your curls and extensions will also work the forearm extensors isometrically (so, pronated curls and supinated tricep pulldowns, for example).
Beyond that, grip-specific exercises, as well as forearm curls and extensions, will specifically work the forearm flexors and extensors.
Beyond that, grip-specific exercises, as well as forearm curls and extensions, will specifically work the forearm flexors and extensors.
I think most people find that the ratio between the forearm and upper arm is pretty much genetically determined and ther is not much you can do to change it radically. The basic compound pushing and pulling exercises (pullups, rows, presses, bench presses) will do the most to add mass to your upper body and arms in general.
You may be able to make slight improvements with isolation exercises, as mentioned above (gripping, wrist curls/roller type) but only slight becasue:
1. it is almost impossible to truely 'isolate' any muscle completely
2. even if you could isolate a muscle studies have shown that adjacent and even musles on the opposite side of the body tend to grow when you exercise one muscle
3. isolation exercises seldom result in appreciable increase in muslce mass, at least no where near as much as can be achieved with heavy compound exercises
You may be able to make slight improvements with isolation exercises, as mentioned above (gripping, wrist curls/roller type) but only slight becasue:
1. it is almost impossible to truely 'isolate' any muscle completely
2. even if you could isolate a muscle studies have shown that adjacent and even musles on the opposite side of the body tend to grow when you exercise one muscle
3. isolation exercises seldom result in appreciable increase in muslce mass, at least no where near as much as can be achieved with heavy compound exercises
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Do not overtrain your forearms
I think the others in this thread have offered some good advice, but one thing you need to remember is not to overtrain your arms because that will slow down their growth.
hello everyone
ok so ive been wondering how to get my lower forearm bigger. it seems its a bit to small then the rest of my arms is there any tips you guys and gals can give?
I think the others in this thread have offered some good advice, but one thing you need to remember is not to overtrain your arms because that will slow down their growth.