File :-(, x, )
Anonymous
soup /fit/

what's the best way to increase your forearm width/size? I have skinny forearms and I've been lifting weights and that's about it, but my upper arms would be more defined, but the forearms would stay the same.
>> Anonymous
You could try a "finger exerciser". It's pretty much a tightly wound spring that you squeeze, and it builds endurance in your forearms. If you squeezed and held, you might get some muscle.

idunnolol
>> Anonymous
>>138092
Yeah I know about that springy thing. Was just hoping if there was another better way.
>> Anonymous
I read up that forearms grow the same way calves do: through increased use. Unfortunately we don't walk on our hands anymore these days, so it'll take either one of those grip things or standard weightlifting which will eventually lead to larger forearms.
>> Anonymous
>>138099
So that means weights and springy thing. Is there any weight exercises? ie the way you lift that can also help?
>> Anonymous
wrist curls ?
>> Anonymous
http://www.exrx.net/Lists/ExList/ForeArmWt.html

THAT WUZ HARD
>> Anonymous
>>138102
Deadlifts. Also pull ups with the thumb wrapped around squeezing tight as you pull up.
>> Anonymous
>>138105
>>138107

Yeap, that's the good stuff, thanks
>> Anonymous
MORE SQUATZ
>> Anonymous
knuckle, fingertip push ups after you do your chest / tris / shoulder workouts.
>> Anonymous
>>138105
He has fucking terrible form.
>> Anonymous
So can I do forearm workouts everyday?
>> Anonymous
>>138136
No, only on thursdays and sundays.
>> Anonymous
When weightlifting, make the bar thicker for increased forearm, wrist, and hand muscle activation. If your gym has thick bars available, use those. Otherwise, what I do is take hand towels and wrap them around the standard Olympic barbell where I would normally grip it. It makes lifting extremely hard.
>> Anonymous
>>138086
Get some 60-70lbs dumbbells hold them at your sides in a normal stance with a tight grip for as long as you can stand it. Your endurance strength and size should increase. You have to really keep a tight grip for it to work though.
>> Anonymous
>>138139

I lolled for like 5 minutes
>> Anonymous
>>138156
Just hold them?
>> Anonymous
>>138162
yes.... for as long as you can.
>> Anonymous
>>138168
Almost sounds... too easy.
>> Anonymous
>>138184
Try it then say it sounds to easy. It might take 1 minute or more to really feel it, but trust me you will.
>> Anonymous
>>138194
hey, as long as it helps my forearms and not my shoulders, I'm down
>> Anonymous
do reverse curls and deadlifts/rack pulls barehanded
>> Anonymous
Just do pull-ups. Switch up the grips... wide grip, mized grip, close grip, palms facing you, palms facing away etc.

Do them like crazy. When you can knock out 10 or so in a row, get a bag, fill it with weights and do it all again.
>> Anonymous
try masturbating alot
>> Anonymous
     File :-(, x)
>> Anonymous
deadlift.
They develop grip strength and since hand-moving muscles are in the forearm you'll get bigger forearms.
Deadlift.
>> Anonymous
>>138353
true

deadlift without straps or gloves. chalk allowed
>> Anonymous
Those 1 meter weighted polls, like 10 or 20 pounds or whatever. Spin one. Use one hand to twist it around 360°. Go slowly go fast, whatever. catch it a few times.

My forearms burn after a few rotations. And it's definitely nice to have variety
>> Anonymous
if you don't feel it, use more weight. I guarantee you there is some amount of weight that will kill you
>> Anonymous
>>138141
>>138156
>>138216
>>138222
>>138353

all good and true. i will expand the list to include any HEAVY "pull" exercise, not limited to dead lifts, pull ups, pull downs, shrugs, rows (bent or seated), etc. also, hammer curls are killer for the brachialis (around the elbow).

but heavy weight is needed. HEAVY. high reps with light weight gets you nowhere. without straps are best for maximal gains, but even with straps, you can make progress, just not as quickly.

also, i've never seen any one make forearm progress with wrist curls. it may be just me, but the guys i see doing them are the smallest in the gym. the really big guys are never wasting time with them.. again. maybe it's just me
>> Anonymous
super-close grip pull-ups also just holding a handstand really strengthens up your wrists and forearms
>> Anonymous
>>139306
>>i've never seen any one make forearm progress with wrist curls
This. A while ago I tried doing lots of wrist curls, normal and reverse, to try and make my forearms stronger and bigger. It did neither. Fast forward a few months I start deadlifting and my forearms explode and I am pleasantly surprised. Also farmer's walks.
>> Anonymous
That guy's forearm is bigger than my bicep.