should you exercise forearms alot? i havent really done much for forearms
but on thursday i was lifting wood into the garage, and on friday i was breaking up a pile of bushes into a bag for hours.

my forearms on both arms are really sore today they bulge out more than they usally do when they are tensed, and my legs feel sore to, i think my legs would be because of the lifting wood.

if its good to exercise forearms , what does that help with is it grip? and what exercises are good.

cheers

It's easy to get confused as to why people would not include forearm work in their routine. Afterall, you work out your calves in addition to your upper legs, why not your forearms in addition to your biceps/triceps?

Most conclude that the forearms get significant stimulation from indirect reasons: barbell curls will stimulate forearms to a big degree. Pretty much anything involving grip will stimulate forearms to some degree. Even your bent over rows might have some impact.

John Stone himself once said that his forearms saw growth during a stint of not training them directly at all, but most likely from his heavy bicep work.

I go through stints. Currently I train forearms rarely, as it's tough to fit them in and quite honestly my forearms are too big compared to my upper arms.

But I've done a lot of direct forearm work. They tend to respond easily for me for some reason.

Reverse curls work well. Pretend you're going to do a barbell/ez-curl. Instead of grabbing the bar with your palms facing "up" (away from your body), grab it with palms "down" (facing your legs at the bottom, and facing away from you at the top). Do a curl like this.

Barbell wrist curls have been a big help for me too. Rack the barbell on a rack/cage. Put just a couple small plates on the end. Hold the bar, palms facing away, with arms extended. Hold it at the tips of your fingers and "wrist curl" it up. Do as many as you can. When done, put the bar down. Now turn around so the bar is behind your back. Grab it again with palms facing away again. Same thing here, wrist curl it up but have the bar behind your back. Do as many as possible.

There are also grip machines out there to help you. I do not have any experience with them however.

It's easy to get confused as to why people would not include forearm work in their routine. Afterall, you work out your calves in addition to your upper legs, why not your forearms in addition to your biceps/triceps?

Most conclude that the forearms get significant stimulation from indirect reasons: barbell curls will stimulate forearms to a big degree. Pretty much anything involving grip will stimulate forearms to some degree. Even your bent over rows might have some impact.

John Stone himself once said that his forearms saw growth during a stint of not training them directly at all, but most likely from his heavy bicep work.

I go through stints. Currently I train forearms rarely, as it's tough to fit them in and quite honestly my forearms are too big compared to my upper arms.

But I've done a lot of direct forearm work. They tend to respond easily for me for some reason.

Reverse curls work well. Pretend you're going to do a barbell/ez-curl. Instead of grabbing the bar with your palms facing "up" (away from your body), grab it with palms "down" (facing your legs at the bottom, and facing away from you at the top). Do a curl like this.

Barbell wrist curls have been a big help for me too. Rack the barbell on a rack/cage. Put just a couple small plates on the end. Hold the bar, palms facing away, with arms extended. Hold it at the tips of your fingers and "wrist curl" it up. Do as many as you can. When done, put the bar down. Now turn around so the bar is behind your back. Grab it again with palms facing away again. Same thing here, wrist curl it up but have the bar behind your back. Do as many as possible.

There are also grip machines out there to help you. I do not have any experience with them however.

thanks, i havent really done any workout for my forearms but i can feel them after the work i did before today.

I dont have an EZ bar is it ok to use a normal bar or is that to big?

ive tried bent over rows and i really could feel that working but i think ide best get a belt before i do that anymore.

thanks, i havent really done any workout for my forearms but i can feel them after the work i did before today.

I dont have an EZ bar is it ok to use a normal bar or is that to big?

ive tried bent over rows and i really could feel that working but i think ide best get a belt before i do that anymore.
Some people say EZ bar works better for the reverse curls. I don't think so personally. I use a barbell myself. I guess the angle of your hands might make it more comfortable to do reverse curls with the EZ bar though, I dunno.

On wrist curls I'd highly recommend the straight barbell over the EZ bar. :)

Bent over rows are, in my opinion, fantastic for the back thickness. I would try to include them in my routine for sure.

I don't bother. I suppose if I had all the time in the world I would. I used to, but I don't care enough. My forearms are not under developed and with my BF reasonably low they already are veiny enough. I don't need them pulling the eye even more to them ;)

I train my forearms on bicep/tricep/shoulder day...here's what i do...

i have a weight tied to a rope and the other end of the rope is tied to a stick with a hole drilled into it...I hold the stick and roll the weight up then back down both very slowly and it burns like hell about 5 sets

i then get a squeeze grip and do 8 sets to failure


then i get my gyro ball and start it up and do 4 sets to failure on each arm

then for my last and most favorite i get my forearm excerciser i bought from wal-mart and do 8 sets to failure on each arm


might seem like alot of sets but the reps lessen after a while cause your forearms get really really burned out

Forearms are a very important muscle. They are responsible for your grip and your wrist control. They are used in EVERY exercise that uses your arms. For this reason, many don't need an isolation exercise. If they are lacking in strength and you want to work on them, I would suggest 3 exercises: the weight on a rope tied to a stick and use a twisting wrist motion (you can go either way on this, really good), holding onto a chin up bar for as long as possible (add weights to yourself if you have to) and a bar (weighted or not) which you swing in all directions around using only your wrist. I don't know if you understood all these exercises....I have tried quite a few forearm & grip exercises and these are my favorites. One which I would definitely not recommend is wrist curls with DBs or BB. It just doesn't feel right....