Building Forearm Muscle?

Question

whats a good way to build forearm muscle and size, my biceps are a decent size but my forearms are still small

Thanks

Answer 1

Try squeezing a tennis ball, this will increase the stength in the wrist, forearm and hand.

Answer 2

Being a massage therapist and intimately familiar with the muscles, a lot of your forearm muscles are worked by the hands. I would suggest doing many exercises with your hands such as squeezing putty, tennis balls,and using light hand weights, only 2-3 lbs to strengthen and build muscle fibers. Do range of motion with your hands while holding the weights, start with 5-10 in each direction with two repetitions and work your way up, slowly increaing your weight and reps. If you try to use a lot of weight to start with you will increase your likelyhood of getting an injury.

Answer 3

take a flat curl bar and stand up as you would if you were going to do regular curls. Instead of putting your palms under the bad and gripping, put them on top of the bar and grip, lifting up in the same motion you would do regular curls. You will feel it in the forearm big time.

Answer 4

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Answer 5

Reverse curls
behing the back straight bar curls (usually done with a smith machine)
wrist curls done on a bench with close grib (palms touching eachother)
db wrist curls standing up I like using the preacher bench for these.
Then do it just the opposite way when your done.

Answer 6

what i do is:

hold 40-45 lb dumbell at a 90 deg angle( beggining position when u do bicept curls)

hold the position till u feel the burn and literally cant hold it anymore. Switch arm and do 3-5 sets total.

Answer 7

reverse curls. instead of your hands being under the bar plams up, grab the bar from the top, palms down, and do curls that way.

Answer 8

http://www.bodybuildingforyou.com/training-fitness/forearm-exercises.htm

Answer 9

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