What's the best exercise for forearms?
What's a solid technique for building muscle mass and definition in the forearm? I've been working out for a year and the forearm seems like one of the hardest areas to see progress in. More interested in lean defintion than Popeye...
Masturbation
Here are a bunch of exercises for your forearms. I like doing the Barbell Wrist Curls, Dumbbell Wrist Curls, and Wrist Rollers.
personally i did many things to try and get my arms up to strength they now are here is what i did….
I got a weight about 5 kg let my fingers take the strain then i closed my had like you would grip then released it again then closed again and did this until my arms could take no more….
Another good thing to do is to go down the gym and weight train because as you upper arms gain strength so to do your lower arms….start small and work up but you have to be committed if you stop then your arms will go back down to the size they are now depending on your job…
Also get more carrier bags when your at the shop and over load your arms if you have a car to go to if not carry the bags this will help muscle growth…
if this fails you can get arm crunchers which are Small grips with a spring these work great and you can do them around the house to…
hope this helps mate…
by the way if you weight train eventually your arms will become solid and there will be little definition so keep that in mind too
Try dumbbell wrist curls. Here’s how you do them: Sit on a bench with your forearms resting on your legs, palms of your hands facing up. You should have two reasonably heavy dumbbells in your hands and your wrists should be out a little bit past your knees, so you’ll be hunched over a bit. Start with your hands "down" so your wrists are bent back at a 90-degree angle to your forearms. Curl the dumbbells up as far as you can, bringing them up on a 2-count and lowering them on a 4-count. Do 3 sets of 12, resting roughly 60 seconds between sets. Then, flip your arms over so your forearms are resting on your legs but your palms are facing down. Do everything backwards and you’ll be doing reverse dumbbell wrist curls. Same formula as the wrist curls — raise on 2-count, lower on 4-count, 3 sets of 12 with 60 seconds of rest in between sets.