Forearms...

I usually do wrist curls with either a barbell or dumbbell, reverse wrist curls with a barbell, reverse curls, and the gym I go to has a Hammer Strength piece that is a gripper type of machine that's plate loaded. I pick and choose from this list, I don't do all of these in one workout. I do 3-4 sets for the flexors and 3-4 sets for the extensors and I try to go as heavy as I can for no less than 8 reps.

Thanx for the tips... Bump for more tips

Reverse preacher curls supersetted with Behind the back wrist curls are a fav of mine. Also hammer curls supersetted with barbell wrist curls.

Hammer curls across your chest

Thanx for the tips guys...

Also when you do arm & back work grip the bar as hard as you can..

This might sound funny but it works, get a sledge hammer and start swinging it and leveraging it. Great for forearms and grip strenght.

farmer walks, deadlifts bother overhand, hold two plates together to work on your pinch grip.

Okay, here's my absotely retarted lumberjack popeye forearm workout. It's absurd so bear with me. I try to do this about twice a week during my pre-season. During the off season, I limit it to once a week. During the season I'll do it twice a month. This is all done in a circuit for three sets with ever increasing weights. Since it's a circuit, it doesn't take much time to do it. It takes more time to set everything up than it does to do the workout. 1. Reverse (palms down) with a 7 foot bar wrist/forearm curls on a bench x 30 reps. Note the weight usually ranges from 55 to warm up to 75 to 85 for final set. 2. Regular (palms up) wrist/forearm curls on a bench x 30 reps. 95 pounds for the first set, working up to 115 to 135 for final sets 3. Behind the back wrist/forearm curls (palms facing away from ass) x 30 reps. Use the same weight as in (1) 4. You guys can't do this, but I use a weighted axe handle with up to 17.5 lbs (10 lb for first set) on it for flexions x 20 reps each hand. I stand on a bench, hold the handle perpendicular to the bench and explode the weighted end of the handle upward while maintaining the base of the handle at my knees. 5. Reverse (palms down) cable/gripper twistys on a roap thingys (I can't rember what they're called. The "rope grip and twist" is what I've always referred to it as) x 3 to 4 full ropes. 6. T's - palms down wrists resting on the supports of squat rack while holding onto 20lb dumbells and flexing your extenders x 10 reps. After three sets of that, my forearms feel like balloons. It's not for the faint of heart and definitely entertaining to watch. Later, Pinus sTrobus aka the Big Tree

k..tree I followed u up to the part where u talked about an ax, and then some rope thingy.... Any chance u got pics of these movements, or can u draw us a picture....????

get a piece of pvc pipe about a foot or foot and a half long, tie a rope about 3 feet long in middle of the pipe. On the other end tie a 10lb or 25lb plate. Now hold the pipe in front of you and twist the pipe so the rope wraps around the pipe and the weight comes up. Then reverse it, and let the plate go down. Do this till you cand move your hands anymore. This will burn like a mother fucker.

deadlifts and shrugs are good also heard those Ivanko grip things are quite good but i havnt bought one yet

deadlifts one arm deadlifts db deadlifts farmers walks thick bar work forearm extensions ss/w reverse grip bar curls towel chins two finger chins regular curls and extensions but pinching a plate instead of a bar 25lbs plate pinch grip alternating biceps curls wrist rollers instead of a regular forearm curl see if you can keep the bar at your finger tips...so the bar stays on the top portion of your fingers.

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 Deadlifts , hanging leg raises and pullups put more mass on my forearms than anything I had tried when I first started lifting . Heavy deadlifts actually worked the best for me .