Growing my forearms......

[speed dawg]

I have genetically bad forearms and hands. I've tried just about everything to directly and indirectly build the forearms. Farmer's walk, deadlifts, wrist curls, everything. Reverse curls seem to work pretty good for the brachialis (sp) that connects to bicep.

But I'm looking to really get more strength in my grip. I'm thinking of doing the towel pullups and wrist-rollers. Anybody have any ideas that have worked for them? Preferably from guys with non-naturally big arms/hands.

Oh and my diet is fine. What I'm looking for is the exercises...

 

[MrS]

good ideas.
Tried a gripper? Try the captains of crush.
Rice digs.
Finger and knuckle pushups.
Flexing elastic bands ******DS - you train the squeezing, train the other way too. Push-pull. (round your fingers obviously)
Get something heavy at one end (hammer, one ended dumbell) and lever it elft and right, back and forth.

 

[Quagmire911]

How much weight have you gained in the last 6 months>?

 

[speed dawg]

Lost 5 lbs. of fat. Weigh 195 right now, probably 15-20% BF.

 

[AmIAFC]

Have you tried Hammer Curls?

 

[I-tallionStallion]

I've noticed the higher i go in Deadlifts, the stronger my grip and forearm...how much do you DL?

 

[Quagmire911]

Lost 5 lbs. of fat. Weigh 195 right now, probably 15-20% BF.

Put on 20-30lbs of muscle and watch them grow. Deadlifts and reverse curls are your friend.

What height are you?

 

[speed dawg]

Height is 5'10". I don't deadlift more than 225 because I have a herniated disc in my back. Although deadlifts/squats don't actually hurt me, I don't want to take chances. I actually don't lift more than 135 most of the time.

My health is more important than a big weight to me. That's why I'm looking at other options.

Yes I've hammer curled quite a bit in my time. Especially when I was playing football. I've done just about every typical exercise there is.

 

[Quagmire911]

http://www.ironaddicts.com/forums/showthread.php?t=13745

Two herniated disc and rack deadlifting 580x10. Big weight is the only way you will grow and the only way you will gain appreciable size on your forearms. Although if you worked on bringing your bf down to 10% whilst staying at 195 they would be quite a bit bigger than they are now. Of course that would involve big weight.

I think you should try and look into a program you can work with whilst proceeding cautiously. There are other things you could do that wouldn't put as much pressure on your back. Heavy pullups/dips/rows, you could maybe try front squats for legs- a lot more back friendly. Hiring a guy like IA who has been through this himself would probably be perfect for you if you could afford it. Great value for money in my opinion.

 

[mrRuckus]

Most diagnoses of herniated disks are incorrect.

 

[BMX]

Reverse curl 6-8 sets of 15-20 reps, my forearms have grown significantly in the few years I've done this and last week I started seeing veins sticking out in places they weren't b4. Do the hand grippers as well. Currently I've added reverse ez-bar curls and they work the top of the forearms hard (anconeus muscle I believe?).

 

[yungahdubz]

www.grippage.com