Working out forearms to increase size?!
Question: Hey all, I work out 4 times a week. ( I'm not a hardcore body builder, I just like to tone my body) I do 50 chin ups, and 160 push ups divided into two times a day over the 4 days. I also do other workouts for abs, but I was wondering how to increase my forearm size. I'm thinking about lifting dumb bells, but am unsure of what types of workouts best target the forearm area in particular. If anyone could help me out in this category (as in what to do, how many reps/sets, ect.) It would be much appreciated. Thank you :)
Answers: Hey all, I work out 4 times a week. ( I'm not a hardcore body builder, I just like to tone my body) I do 50 chin ups, and 160 push ups divided into two times a day over the 4 days. I also do other workouts for abs, but I was wondering how to increase my forearm size. I'm thinking about lifting dumb bells, but am unsure of what types of workouts best target the forearm area in particular. If anyone could help me out in this category (as in what to do, how many reps/sets, ect.) It would be much appreciated. Thank you :)
Hammer curls
http://www.exrx.net/WeightExercises/Brac...
Wrist Curls
http://www.exrx.net/WeightExercises/Wris...
Reverse Wrist Curls
http://www.exrx.net/WeightExercises/Wris...
3x10 for the Hammer Curls
2x30 on the wrist curls/reverse
Take a 20 pound dumbell or 35 whatever and put you arm flat on a bench or table. Let your wrist and hand holding the weight dangle over the edge. then move your wrist up and down both on the backside of your hand and flat down. that will work the hell outts yer forearms.
Also masturbation helps too.
Wrist rolls...where you have a dumbell bar and tied to it is a piece of rope with weight attached at the end. You roll it up as hard as you can and then you control the roll on the way down. Dont let it slip out on the way down. Roll it up and down 2-5 times depending the length of the rope to start.
Also, grips...you know those things you can get in any store with a sports section and all you do is squeeze them. With these you can honestly do them anytime you have free time, for instance, you are driving to work, crank out 1 arm on your way in the other arm on your way home.Gradually increase the reps so 150, 200,etc...
wrist curls...where you take a curling bar but instead of curling it to work your biceps just curl at the wrist. When you do these make sure you do reverse wrist curls as well. Shoot for about 10-15 reps to start then increase weight then reps.
Do about 2-3 sets of everything