Notifications
Clear all
06/01/2026 6:50 pm
Digging holes is the best forearm workout in the world. Hits every angle you could imagine. I know that's not a practical exercise to work in your routine, but there is nothing like shoveling dirt around.
Ive done the roll ups before Dath mentioned. That's worked out the best for me in the gym. You can get the most range of motion from that forearm exercise. Roll up, roll down.
06/01/2026 7:18 pm
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.
One of my favorites for blowing up your forearms, a good gripmaster around the house or work can't hurt either. I'm also a big fan of the bar in the corner with some plates on the end, good for the arms and upper back as a whole..make sure not to put a hole in the wall tho
This post was modified 2 months ago by admin
06/01/2026 7:36 pm
Try forearms curls (overgrip and undergrip)
Currently I am doing a low volume training thus I choose exercises that hit biceps and forearms.
Reverse grip bb biceps curls on week 1 and Pin wheel db curls on week 2.
IMO pin wheel curls work very well for forearms I get insane pump just after 3 very quick sets (2 light warm-ups 10-12 reps, 1 working set with 10 reps + 3 forced negatives)
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.
I liked it a lot - watching people trying to figure out how to use was priceless. Sadly my new gym dont have that equipment.
I used to do it at the end back biceps session. 8-10 kg on the string, 3 sets of 4 rolling exercises (overgrip: roling it, roling out. undegrip: roilling in, roilling out)
Also very good forearm exercise in my book - my forearms always were sore on the next day, not to mention the post workout cramps.
This post was modified 2 months ago 3 times by admin
06/01/2026 8:02 pm
My forearms never really developed until I quit using straps for 90% of my lifts on backday. I just use them on pullups because the bar at my gym in super small and hard to hold onto.
Topic starter
06/01/2026 8:28 pm
Thanks for all the input fellas! I can already feel a difference. I also built myself a small torture device for my gym based on one of the suggestions about the rope and bar out in front of you...I finish with this thing and cant use my fingers for about 15 minutes after I'm done.
08/01/2026 10:40 am
man thats nice i rember while playing football we just had a handle with a rope and a weight tied to the end and you would roll it up and douwn matter of fact i am going to make me one today.all so a tennis ball works while sitting arroung watching tv or what ever squese the hell out of a new tennis ball over and over it is hard to do let me know how that goes.haha
08/01/2026 11:37 am
This post was modified 2 months ago by admin
💉 Explore trusted research peptides at Peptide Hubs – Recovery, fat loss, and anti-aging blends available
08/01/2026 12:06 pm
^^^^who are you? I don't know who's who over here at AS hah
08/01/2026 12:27 pm
Aren't you from AZS bro? That's where I recognize you from. If not, my bad!
💉 Explore trusted research peptides at Peptide Hubs – Recovery, fat loss, and anti-aging blends available
08/01/2026 1:25 pm
I do forearms twice a week and try to lift without straps also
Its really nice having jacked forearms in any short sleeve shirt 😎
08/01/2026 1:58 pm
after all the shit you went through over not posting pics awhile back and now you post one over here lol, what has come over you?
08/01/2026 2:20 pm
Thanks for all the input fellas! I can already feel a difference. I also built myself a small torture device for my gym based on one of the suggestions about the rope and bar out in front of you...I finish with this thing and cant use my fingers for about 15 minutes after I'm done.
We got one of those at gym and its killer. I would also throw in some heavy db farmers walk exercises too (no straps). Those will have those puppies burning like no other.
This post was modified 2 months ago by admin
08/01/2026 2:48 pm
After my first summer job cutting and stacking firewood everyday. Tossing it up to 20' high stacks my forearms blew up. I believe there like calves, it's just very high reps. The type of work you do for a living plays a factor, like someone mentioned digging holes, material lifting, try carrying 4x8 sheets of plastic and wood out in front of you for a few years.