File :-(, x, )
Anonymous
Guys I want to exercise my forearm, it looks pretty pathetic right now.

Do you guys know any exercises I can do to exercise my forearm? I don't have access to a gym, all I have is a grip exerciser. Right now I just lift a heavy backpack by curling my wrist.

Halp!?
(Pic semi-related, similar to what I have.)
>> Anonymous
>Right now I just lift a heavy backpack by curling my wrist to exercise my forearm.
OP here, fixed.
>> Anonymous
grip exercises.

Any movement done a the wrist too.

Sounds like you are doing one, and your picture shows the other. Get to it!
>> Anonymous
     File :-(, x)
So doing those exercises will work out the forearm section that is shown on the far left right?

Thanks.
>> Anonymous
pull ups, overhand and normal...

also, overhand bicep curls.#

the thing in the pic will make your FINGERS stronger, however those muscles are located in you're wrist...
HOWEVER, as these muscles will be smaller than the ones that move you're whole wrist, so if you want to increase forarm size, you'd be better working the muscles that move your wrist, as they'll be easier to gain more mass on..

ahem, sorry for the long-winded-ness.
>> Anonymous
Thank you anons!
I'll see if there is anything to do pull-ups on around my house.
>> Fatola !AhmnaYSJfk
>>58576
np
>> Anonymous
I have the thing in OP's pic and my forearms got huge in just one month of using. It greatly improved my grip strength.
>> Anonymous
>>58597
Cool! Did you do them a set amount of squeezes? Or just did them a random amount when you were bored?
>> Anonymous
Look into buying Captains of Crush grippers. They're legendary.

Also try doing fingertip pushups
>> Anonymous
     File :-(, x)
Heh, forearms are my strongest point, arms are 15 inches, forearms are 13.5 around the biggest point.

My suggestions:
Chinups using towels
Eccentric (just the negative) chinups using towels... with 1 hand at a time (go for 15 seconds a side, repeat 6 times for 1 set, do 3 sets)
Shrugs with ALOT of weight, 5x5 shrugs for me are more about grip than they are neck (but growing a nice neck from them too)
Deadlifts, same as shrugs 5x5 will work your forearms alot
Wrist curls (palms up and down, 8x3)
Captain of Crush grippers (I still saving for mine)
One arm dumbell rows, high rep (15-20) really heavy
I also do a thing I read once about guys who bend nails and they use a small hammer, and twist it and stuff to build wrist strength, now the lack of hammers is fine, because I use a dumbell with a small plate on it. As you get stronger, your hands move further from the plate, this has also helped me in starting to rid myself of a nagging wrist injury.

I want to be able to crush apples, bend nails and tear phone books, hence all the forearm oriented work.

They grow quite quickly I find, if you do 4 exercises for them atleast twice a week.

Hope that helps some!

Picture related: Frank "Wrath" Mcgrath has INSANE forearms, they're more ripped than huge there... that's right, they get BIGGER THAN THAT.
>> Anonymous
>>58597
Convinced me to go out and get one for my measly forearms.
>> Anonymous
Get proper grippers, not the finger kind.

You'll see MUCH better results.
>> Anonymous
if you want "bigger" this or that, you can't really just workout one muscle set. Your body will limit muscle growth if one area of muscles get too large, it's a natural defense thing to keep you from hurting yourself.

Buy some exercise gear, just google around for weight lifting/weight gain, etc. to see what you need.

As for the forearms; take a weight of some kind, preferably a dumbell, and move your wrists as if you were hitting the throttle on a motorcycle.
>> The Dark One !UYklPQPVhw
Dumbbell exercises that work the forearm:
reverse bicep curls (palms facing out)
wrist curls
wrist extensions
>> Anonymous
>>58790

why does this sound like total bullshit to me?
>> Anonymous
>>58839
Because it's wrong in some ways, and right in others, like everything ><

The body wont totally halt growth if 1 bodypart gets too big, it's more if it's antagonist doesn't get big enough too.

For instance, if I blast the SHIT out of my biceps, but never train triceps, my bicep growth will gradually slow to almost a halt, until I start getting my triceps up there too.

However, for the sake of not looking like an idiot, and for having a body that can deal WELL with compound, not just isolation exercises, you have to work everything together, so not back extensions, then glut raises, then hamstring curls, you just do deadlifts, so the body works as 1 whole unit.

HOWEVER, if you have a weak link in the unit, it can slow, or stop the progress of all the other links, which is where you'd do a specialization program, or just increase training on the weak link, to bring it back into a competitive state with the other muscles.

It's about whole body balance.
>> Anonymous
http://www.rosstraining.com/articles/trainingthehands.html
>> Anonymous
Dude...don't waste time on forearms unless you're a godamn olympic fencer.

All you have to do is grab the barbell/dumbell as hard as you fucking can any other exercise you do. Works for me.
>> Anonymous
Or get a thickbar.

There's no reason to say don't focus on forearms though, some people want to be able to do sweet tricks with them, there's no sweet trick you can do with pecs that doesn't require lying down under something.

On the other hand, being able to crush apples and tear phone books, is fucking sweet.
>> Anonymous
>>58758
>>58870

Listen to these two guys. You don't use a hammer for the wrist shit but a sledgehammer. You lever it.
>> Anonymous
>>58758
me here
I meant sledgehammer, just a bit sleepy was all.
>> Anonymous
OP here.
I'm not trying to get my forearms to be hueg like xbox. I'm trying to get them up to the point where they are defined.
>> Anonymous
>>58982

Masturbate then.
>> Anonymous
>>58986
Hahaha. Is that how Bruce Lee got his muscles?
>> Anonymous
forearms will never be xbawkzhyooj without more work than you're capable of doing, they are capable of being very strong though, just do what we've said, you probably don't eat enough or train hard enough to ever get xbox huge, train like you wanna be xbox huge, stop once you're happy, don't be such a pussy.