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post #1 of 10 (permalink) Old 02-05-2003, 10:26 AM Thread Starter
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Arrow Need a good forearm excercise

I've been making some decent improvements at the gym, but I can't seem to build up my forearms. I'm not talking Popeye size, but can I get some excercise tips please to bulk em up a bit.

TIA
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post #2 of 10 (permalink) Old 02-05-2003, 11:05 AM
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I personally never work forearms anymore, they've just grown to keep up with the other heavier lifts that require them like shrugs, lat pull-downs, rows, etc. My advice is to stay away from straps whenever possible. There are a couple of good movements you can do if they are lagging though, just make sure you do them last or the rest of your workout may suffer when you start losing grip.

With your forearm supported by a knee or bench, grab a dumbell and with your palm facing up, lower the weight as far as it will go (if you are going light enough start to open your fingers for that last little tweak), and then squeeze and bring your knuckles up towards your bicep. A slight variation would be to supinate your wrist to be thumb up(hammer grip), or palm down (reverse grip)to hit all sides of the forear. All three of these movements can be done with a barbell as well, to hit both wrists at once if you are pressed for time. Another favorite of mine (when I used to do them) is to grab the rope on a pull-down stack and squeeze down just like I was trying to muscle down a hammer. Always do your weeaker forarm first and then match reps with your stronbger side.

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post #3 of 10 (permalink) Old 02-05-2003, 01:26 PM
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I use a wood dowel with a rope tied through a hole in the middle that is attached to a weight about 3 feet down to the ground... then you just roll the dowel and lift the wieght off the ground and when it hits the dowel, slowly let it down... it made my forarms triple in size when I was playing football and gave me a great spiral in my throw
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post #4 of 10 (permalink) Old 02-05-2003, 02:05 PM
 
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Re: Need a good forearm excercise

Masturbate more.

Quote:
Originally posted by BlueThunder99TA
I've been making some decent improvements at the gym, but I can't seem to build up my forearms. I'm not talking Popeye size, but can I get some excercise tips please to bulk em up a bit.

TIA
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post #5 of 10 (permalink) Old 02-06-2003, 09:40 AM
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Re: Re: Need a good forearm excercise

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Originally posted by EquusCriollo
Masturbate more.
How did I know that was coming?

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post #6 of 10 (permalink) Old 02-06-2003, 10:27 AM
 
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forearms

I don't work forearms anymore either. The best way i have is to not use cheater straps on your back exercises, it makes you grab the weight and think about it more. The rope/dowel also works just roll up towards then away which will work top and bottom of the forearm.

Jeff
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post #7 of 10 (permalink) Old 02-06-2003, 02:12 PM
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Re: Re: Re: Need a good forearm excercise

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Originally posted by juiced86stang
How did I know that was coming?
I guess you could FEEL it coming!
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post #8 of 10 (permalink) Old 02-10-2003, 07:20 PM
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hold the bar behind ur back with ur palms faced behind you and curl your wrists out behind you
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post #9 of 10 (permalink) Old 02-10-2003, 08:54 PM
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Straight barbell curls, deadlifts, shrugs and a lot of the back movements will build them up. Just don't use gloves or straps. I have never used them.
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post #10 of 10 (permalink) Old 02-13-2003, 12:50 AM
 
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buy some porn and have fun
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