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Forearm Strength
Building Strong and Powerful Forearms
Forearm size is largely genetic, meaning that your skeletal structure will determine its size. If you have large bones, you will have big forearms, and vice versa.
You can still build strong and powerful forearms. I have small bones, so you can imagine my forearms were quite puny. Now I get comments from people about my big forearms.
I don't do any isolation exercises such as reverse curls, hammer curls, or wrist curls. In fact I suffered from tendinitis years ago when I did reverse curls. Those exercises put your elbows at a mechanical disadvantage and put a lot of stress on your elbow joint, so I stay away from them.
I built up my forearms by using heavy compound movements: barbell bent over rows, deadlifts, chin-ups, and pull-ups. The forearms are the weak link in these exercises; over time they will become stronger and grow in size. If you want to focus on the top of the forearms, use an overhand grip, if you want to focus on the bottom of the forearms, use an underhand grip. Do not use a hook grip.
I also recommend using a wrist roller. I did this back when I did boxing; it works wonders for building forearm strength and size. You just need a wooden stick and string. Or you can buy one for about $20. Attach the string to a light weight, 2.5lbs - 5lbs. Roll the weight up SLOWLY and bring it down SLOWLY.
Farmer walks are a great exercise for building big forearms, but it's hard to find dumbbells over 100 pounds at the gym. If you are real serious, you can build an apparatus similar to those used by strongman competitors.
Also keep in mind an important, but forgotten link in the kinetic chain. The wrists.
It's crucial to keep your wrists straight while you workout. Almost all of my novice clients bend their wrists while performing squats, bench press, rows, etc. Not only will bending your wrist greatly increase the possibility of injuries like tendinitis, it will also hamper your growth.
Strength and muscular increases will be hampered. Pretend that you have an iron rod connecting from your hand to your elbow. Your wrists should never bend at any point during the exercise. Yes I'm aware that some people bend their wrists to work their forearms, forearm curls are the exception to this rule. For heavy lifts don't use wrist straps, let your grip strength develop naturally. In time you will be as strong as a bull.
Otis Lee
Author of Gain Muscle NOW!
The Muscle Solution for Hard Gainers
http://gainmusclebody.com
About the Author
Otis has 7 years of experience in the personal training industry. He is a graduate of Northern Illinois University. He is certified by the National Council on Strength and Fitness. He is a competitive boxer with 4 years of experience and is a practitioner of Brazilian Jiu-Jitsu.
Whats a good way to increase my forearm strength?
My hands hurt and my forearms are weak. My wrists are small and my bones hurt. What are some thing I could do everyday to have big Popeye forearms?
do some tennis
Forearm Strength Training - Bison-1 - Forearm Killer Workouts, Part 1 of 2