forearm workout

[Voland]

i want to get freeeeeeky forearms.
I've been doing the following:

-grip the bar with the 4 fingers over the bar and not the thumb. Squeeze the damn bar in every move. forearm gets freaky pumped after pulldowns and rows.
-on back day finish with powerholds.

-start the biceps workout with heavy hammer curls and finish it with reverse bb curls and wrist curls

will report in 2/3 months.

[DroppingPlates]

The problem with that 4 finger grip, is that your forearm flexors are prob way stronger than your extensors. Also keep in mind that one arm is stronger than the other. My solution, palm up wrist curls with a dumbbell for your flexors and the palm down version for your extensors. Here the last version (I do them standing on a preacher curl bench)

[j3di3]

lee priest said masturbating is enough to develop good forearms 

[purenaturalstrength]

[DroppingPlates]

I hate to say it, but he's pretty much spot on

[dantelis]

The problem with that 4 finger grip, is that your forearm flexors are prob way stronger than your extensors. Also keep in mind that one arm is stronger than the other. My solution, palm up wrist curls with a dumbbell for your flexors and the palm down version for your extensors. Here the last version (I do them standing on a preacher curl bench)

Wow!  Your forearms seem really developed for a girl.  Kudos!!!!!  I am sure the big forearms help when you compete in figure contests.   

[DroppingPlates]

Wow!  Your forearms seem really developed for a girl.  Kudos!!!!!  I am sure the big forearms help when you compete in figure contests.   

To wank the judges dicks for higher placings

[Inchdisciple]

Scooby Gay has a long skinny neck.

[Nirvana]

get a stick with weight on one end.  I use a home dumbell, the kind you have to use collars for. hold the other end and rotate it. do both directions.

if you ain't got a dumbbell, get a hoe or a shovel and hold it out in front of you and twist it, making it look like a speedometer or giant clock hand

[20inch calves]

The problem with that 4 finger grip, is that your forearm flexors are prob way stronger than your extensors. Also keep in mind that one arm is stronger than the other. My solution, palm up wrist curls with a dumbbell for your flexors and the palm down version for your extensors. Here the last version (I do them standing on a preacher curl bench)

man dropping plates..you are in pretty good shape. nice delts

[dyslexic]

Buckets of sand.

Dig to the bottom of them with fists only.


Then carry 45lb. plates with your fingers only.


When you are done with that, see if you can even do 3 full reps with a 5lb. plate on a wrist-roller. Grip every turn. No slipping-rope bullshit.


If you still think you have some juice left, start chinning.

[Figo]

.

[DroppingPlates]

man dropping plates..you are in pretty good shape. nice delts