Tyrannosaurus Rex Forearms

Here's what has helped me:

-Don't use lifting straps
-In general,try to do more free-weight activities
-Don't get into the mind-set that doing retarded forearm curls is going to help, because they aren't
-specific exercises that shred my forearms: weighted pullups, manual T-bar rows (a barbell with a few 45lb plates on one end, other end wedged in the corner of a wall, use a cable row close grip to row.)

Posted by: @gsracer

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Here's what has helped me:

-Don't use lifting straps
-In general,try to do more free-weight activities
-Don't get into the mind-set that doing retarded forearm curls is going to help, because they aren't
-specific exercises that shred my forearms: weighted pullups, manual T-bar rows (a barbell with a few 45lb plates on one end, other end wedged in the corner of a wall, use a cable row close grip to row.)

These are all solid suggestions, particularly on the free weights and rows!

I'd add - drop some body fat, which really helps the veins/shape come out, and make (strict) hammer curls and reverse bicep curls your main bicep movements.

Once I quit using straps on back day my forearms blew up.

Reverse grip bb curls work good too.

After heavy back day and no straps. Put the rope attachment on a curl cable and do high rep handle curls until you wanna puke.

try speed beating w/ both hands. workd for me. gave me really tight pumps too.

Do forearm exercises first, before you do anything else...

BB reverse curl w/ hand down or wrist bent: hits the bottom of your forearms. Same thing but wrist straight hits the top...

towel pullups are one I just did tonight that killed my forearms, and as others said don't use straps or gloves for your main exercises and you should see some improvements.

Posted by: @rainier

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These are all solid suggestions, particularly on the free weights and rows!

I'd add - drop some body fat, which really helps the veins/shape come out, and make (strict) hammer curls and reverse bicep curls your main bicep movements.

I completely forgot about doing reverse curls! thanks...

Actually, thanks to all who replied. I think I like this forum a little better than where I was before. Thanks for the invite Heavy!

Close grip curl on the EZ always hammers my forearms for some reason, hurts when letting go of the weight.

no straps, reverse curl, hammer curls all works good

One I used to do and have seen baseball catchers do...is a small bar or pipe with a rope attached to it long enough so when held straight out in front of you ( arms parellel to ground) a small amount of weight 10-15lbs can be hooked on the end but not touch the ground .. You then began to roll the bar and twist the rope up (like a fishing reel) all the way to the top and then lower it back down all at an even pace. You'll get such a burn and see lil veins you didn't know exaisted POP out.

Posted by: @ezskanken

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Do forearm exercises first, before you do anything else...

BB reverse curl w/ hand down or wrist bent: hits the bottom of your forearms. Same thing but wrist straight hits the top...

That does not work. Sorry, but I don't buy it. Doing regular straight bar curls or bicep curls with free weights will put mass on your forearms. I can't stand when I see people trying to "target" their forearms. You already use them way more than you realize and like GS said, free weights are the way to go.

Posted by: @madscientist

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Can anyone tell me the secret to getting my forearms bigger? I have tried about everything I can think of... 🤔 

1. be leaner
2. get better genetics for forearms

Posted by: @dath

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One I used to do and have seen baseball catchers do...is a small bar or pipe with a rope attached to it long enough so when held straight out in front of you ( arms parellel to ground) a small amount of weight 10-15lbs can be hooked on the end but not touch the ground .. You then began to roll the bar and twist the rope up (like a fishing reel) all the way to the top and then lower it back down all at an even pace. You'll get such a burn and see lil veins you didn't know exaisted POP out.

This is one of those "classic" forearm exercises. Any have any experiences with this? Did it once or twice in some gyms I've passed through for a week, and all I remember is an insane burn.